You’ll Never do 16:8 Fasting Again - This Works 3x Better for Insulin Resistance (full plan) transcript

When we start the fast, here's the key. Three kind of components. Phase one, glycogen depletion. Phase two, metabolic transition. Phase three, refeed. Simple. That's it in a nutshell. >> Dr. John Chef, you implement a very strategic form of fasting for pretty significant reductions in visceral fat, uh, insulin resistance markers, and we talked about it before, >> but people want to know the protocol, the specifics of this.

So brought you back and we're going to get into it and get the actual specifics of what people can do and what you do with your patients. So quick overview of what you do, kind of some of the results you've seen and then let's just get right into it. >> Yeah. So I would say core concepts uh fasting duration is less of an issue than the the biological setup that you create. >> Okay, fasting is a biologic tool. It's not how long you go without eating.

So the the core concepts that that I believe and if if you break it down, there's really three pieces to the puzzle. We I our accelerator protocol for for reference is 36 hours or 32 to 36 hours once a week for up to 6 weeks to be clear and that really begins prior to the fasting. I think this is a really important this is really important to understand. The foundation has to be there. So the idea that you come off the street and you fast and you're going to get a magical result, I mean in effect you you will get a better result than timerestricted eating.

But we also know there's a liability to fasting and that's really where the concern lies. If you look at the historic metrics, 3 days of fasting is kind of gold standard based on the evidence to optimize ketone production. 5 to 7 days before we start to see impact on autophagy. So to me, let's face it, my mindset is this. I want to get 7 days in 32 to 36 hours. >> Okay? Because the biggest fundamental difference there is avoiding the liability that we know exists for prolonged fasting, which is muscle loss. >> Loss of skeletal muscle, plain and simple.

And I lean body mass is one thing. Skeletal muscle skeletal muscle is the hard stop. Don't want to lose that >> because you're literally working in reverse, taking away your hardest working longevity tool. So, >> how do we get 7 days down to 32 to 36 hours? I want to make a point here cuz I actually was watching something recently. One thing it is not is taking exogenous ketones. In fact, exogenous ketones. So, yeah, on the number scale, it looks cool cuz your ketones are going up.

And we'll talk about why ketones are the metric to follow. Let me just state that plainly. Ketones are the biioarker to follow. If your ketones are going up, every other condition has to be met. glycogen depletion, insulin normalization, high-grade lipolysis, then ketones. >> Yep. >> So, use ketones. Now, that piece of the puzzle is widely accessible. Don't use urine dipsticks like the the keto crowd does. It's serum or interstitial fluid, plain and simple.

That is so Keto Mojo is an example of a finger stick device. And then using CKM, continuous ketone monitoring where you wear a patch. That to me, when I started using CKM, the whole world came into focus. Now I'm literally seeing my biology playing out and your ability to control the nuance as it relates to these conditions is it's all in your hands. Data drives decisions. Okay. So foundationally, everything has to be balanced.

The most important thing I think about fasting is having your nutritional foundation locked in. What is your tde and how are you consuming from a a macronutrient distribution? Because this has come up people talking about, well, if I'm going to do this 36-hour fast, what if I throw in some some uh 24 fasting windows as well? That's a disaster in the making. This strategy is pure potency. There is no role for adding in.

And the real fundamental reason restricting nutrients outside of that fasting window has a devastating consequence over time. >> Yeah. People just want more more. I think naturally >> the more more is 36 hours. Trust me. Please trust me. I'm a doctor. >> That's where the magic happens. You do not need more. In fact, what becomes so critical, like when I work with a client, >> what's happening in the non-fasting window, >> because if your nutrition's not locked, guess where you're going to see failure first? >> It's going to be in your performance. >> Brain's going to go to junk.

Gym's going to go to trash. And now you've just given up these critical signals that manage everything else. So, build the foundation. Okay. But say you're ready, you're locked. That is to say um we use strategic markers fasting insulin less than 10 visceral fat index less than 10. Uh we look at critical markers related to non non-alcoholic fatty liver disease. So doesn't mean you're Thomas Dauer but we have to meet a certain fundamental level of criteria otherwise this is a suicide mission.

Is it is that okay? >> Yeah for sure. >> So >> when we start the fast here's the key three kind of components. Phase one, glycogen depletion. Phase two, metabolic transition. Phase three, refeed. Simple. That's it in a nutshell. Glycogen depletion is critical, right? Because our first two conditions are glucose down, insulin down. And sorry folks, that it is a a it is a direct correlation. If you have glycogen on board, the ability to release glycogen into the system gives your body the ability to drive an insulin response.

Let's keep it super simple. It's more nuanced, but that's it in a nutshell. So, my top priority is to wipe your glycogen stores. Now, where do you store glycogen principally in the body? It's liver. It's skeletal muscle. Here's a fun fact which I'm sure you know, but skeletal muscle, that glycogen reserve is for skeletal muscle. Why? Because skeletal muscle lacks G6PAs. That glycogen cannot exit the skeletal muscle. That's why the skeletal muscle is your glucose management system.

Once glucose is inside the skeletal muscle, it decides does it store, does it use? But one thing that can't happen is you can't redistribute glycogen from skeletal muscle. So your glycogen stores are in your liver principally. Yes, there are other sources that you can you can create through gluconioenesis, but principally I want to get my hippatic glycogen stores offloaded 100 100 grams or so. Right. >> Right. So, well, it obviously varies on a number of factors, but >> this is something you have to try.

I noticed it within 24 48 hours. I first started noticing it with my gut and then I started noticing with my skin. I felt like my skin was glowing, which all makes sense. Some of the most interesting research in the world of gut health isn't actually coming from probiotics or from yogurt. It's coming from breast milk. It's really wild, but it makes sense because we're talking about human biology here. So capos is very interesting because capos is structurally the same as human biology.

Human milk derived oligosaccharides, human milk derived lactopherin. There's so much research in the world of lactopherin. I've been talking about lactopherin on this channel for literally like 9 10 years. The stuff is very legit. So, CAPUS is backed by the University of Chicago. Very legit stuff with very legit science. And again, since it's structurally the same as human biology, you can potentially notice it very fast compared to some other like boine derived products.

So, it makes it particularly unique. So, that link down below gets you 47% off plus a free $62 gift. So, huge discount. 47% off plus a 30-day guarantee. So, really legit stuff backed by the University of Chicago. So, just go to trycapos.com. t r y keos.com/thomas and that's where you can get that 47% off. So again, the main thing I noticed almost immediate improvements in my bloating, but also in terms of my satiety or sort of my willpower and ability to be able to be more in control of what I choose with my diet, which is really cool and definitely linked to a gut health thing.

So anyhow, that link is down below. Definitely check them out. They're legit. >> How do we do that? So we've looked at critically the difference between focused resistance training, cardio training, and then a combo. And combos always wins. Yeah. Right. But >> the the the really the anchoring of the fast happens on the prefast day. So let me take a step back too and say that 3 days of every week is the lock-in period.

Prefast, fast, postfast. What you do in those three days drives the outcome. It's that simple. Interesting. So prefast is about glycogen depletion. If in a perfect world, I'll give you the ideal scenario. Obviously, no one lives in an ideal world, but earlier training on your prefast day is better. Now, I still fuel for my training. We we aren't exactly aligned. I still use fast carbs. Combination of fast carbs. A monster. >> I know. >> I know.

Should we just cut it here? Yeah, [laughter] fast carbs, ketones, and essential amino acids. That's my approach to having a staggered fuel. But bear in mind again, my fast carbs is about 15 grams. >> So, I think most people eat 15 grams >> in about a million in their coffee creamer. >> Yes. Yeah. Yeah. [laughter] Yeah. So, keep keep it locked in here. So, >> fuel max training. So this the the intensity of that training episode on your pre-ast day I believe is a key principal driver of the fasting period.

Now I'm going to challenge people to say if resistance training isn't even on your radar. I would have concerns. I would have reservations about approaching uh using a highintensity fasting protocol because that says to me muscle's not on your radar either. And muscle is the most critical piece of this puzzle. Why am I obsessed with my clients to be fasting and still building muscle? Again, on average about half to 1% to of of their at their base skeletal muscle is what we see increased during fasting period.

If the fasting period is utilized, it actually optimizes metabolic performance and muscle health, but you can totally derail as well. So foundationally, I if training isn't even on your radar, just understand that it becomes a much more challenging scenario. Yeah. Just logistically, I want that glycogen off offloaded rapidly. So that the intensity of the training session is critical. This is I typically recommend a lower body or a whole body.

So max intensity, max load followed by cardio metabolic. That can be, you know, the the the pace we operated at today. >> Exactly what we did. Yes. Exactly. Right. But I think a lot of people don't quite understand what that looks like. But heavy resistance weight training, not Pilates, not yoga, weight training, men and women, same deal. Cardabolic is has to have a comp strong component of resistance built in, right?

What did what did we do? We did goblet squats. it getting away from this the cardio mindset just doesn't consume enough glycogen in real time. >> Yeah. >> So wipe your stores. >> Let's let's just just for quick context. I mean like what we have the footage of >> your heart rate was what one almost 170 when we were resistance training. So just putting that into just because we might have beginners watching and listening. >> That absolutely can be cardio and that was with resistance training.

So just >> and and it's sustained. That's the other piece that people don't get is pure cardio is an efficiency play. >> Yes. >> Resistance training in a sense is an inefficiency play. >> Yeah. To so that your body tries to establish efficiency but cannot. Anyway, table I just wanted to make sure. >> No, it's a great point. But long story short, get rid of glycogen. Get it off board because that is the first signal that we have control over to begin to moderate insulin production.

Okay. So, post-training. Now, it's opposite during the week when you're eating, you're training. I always I'm a big advocate for repleting carbohydrates post-training. That's another conversation for another day because really again though, my only point though I'd make is okay, six week protocol, it's all about fasting. No, actually, it's all about growth and fasting. >> Yeah. >> Because when you're not fasting, I still want your growth signals on. >> Yeah. >> Even more importantly. >> Yes. >> So, that's the thing I think people get off track and that's why no, we're not layering in more restrictive eating.

You're you're eating with a purpose. So that post-training zero carbs. This is the only time I care in anyone's given lifetime that they're true zero carb. Okay. Okay. So fine to have green leafy vegetables that but no exogenous carbohydrates following that training session. That's why I want it earlier in the day. Wipe the glycogen >> and then do not replace the glycogen. That you kind of work in reverse. >> Yeah. protein and fat, quality fat is the ideal and dinner happens before 6 pm >> or you abandon dinner altogether.

But it's really critical. >> And this is the day before the fast, right? If you were fasting on Monday, this would be Sunday. >> Correct. That's exactly right. Just making sure. Right. So last meal of the day and and as a purist, I'm a purist. When you talk about fasting physiology, that starts four to six hours after correct your last meal. People are like, "I started fasting at 6 p.m." No, your body didn't. >> Yeah.

Last bite of food was at 6 p.m., >> right? So, really important. So, last meal of the day, and again, keep it light. That's that's I typically salad and and some salmon or something like that. Okay. >> So, that's a fast. Now, what happens after that is critical. This goes back to foundation. What's what you got me totally freaking obsessed and locked in and now I've looked at critically in my practice. Movement versus movement with meals is a radically different phenomenon.

Someone that walks 10,000 steps a day arbitrarily or randomly versus someone that centers actually anchors that 10 same 10,000 steps around meals. The impact on glycemic variability is shocking. It's actually not shocking. It's what you would expect, but I've never thought about it that way. >> So being intentional about concentrating movement. So that prefast day, what matters most is locking in that last meal happens before 600. 60inut movement session.

Call it whatever you want. Ultra low intensity walk with the family, the dog, anything. But that again, this is all strategy building up to a peak output. >> Mhm. >> So movement and sauna. I'm going to give people the little what what used to be the bonus in my practice and now it's become a standard. High heat sauna is one of the most powerful tools. Now I'm looking at hybrid. So you know you have high heat driving HSP production so on and so forth and infrared driving metabolic demand, mitochondrial optimization.

So I'm looking in a hybrid setting at that. But what's very clear is high heat sauna is a very easy um in my mind it's it's at traumatic mechanism to upregulate energy demand. Yes. So a key principle across this whole fasting protocol is we want to create an energy demand. This is the problem with people that are like I'm fasting therefore I'm not moving. >> No that's that's a net loss. You don't lay on your couch when you're fasting.

You move more. So my clients, their expectation is 20,000 plus steps on their fasting day. Get obsessed about it. But but that is the level of intentionality. And by the way, where where are you going to come up with the time is when you're shoveling food into your face now? You're not doing that. So you replace that time. Don't tell me you don't have time. >> You're also mobilized fat. You're going to be less hungry.

Like you're actually literally >> Yes, that's in invariable. But I always get this feedback like, well, doc, how am I going to have time to to do this 20,000 steps? You're going to take all the time, which was probably three and a half hours. We would look at it centered around food. Like, let's be be really real. I just freed up three and a half hours. All I'm asking you to do is exchange it for movement. >> For sure.

And and on just cuz we're moving fast on the sauna piece. I've talked about this in other videos. >> If you don't have a sauna, really hot bath, like you can sit there for 20 minutes and you can break a sweat and you can get hot water immersion. I think most people these days can find a find a way to use a sauna at the gym or whatever, but >> ideally, right? Like if I'm in a hotel room, I absolutely I crank up very as hot as I can tolerate it without burning myself. >> The quickest way to heat something is water immersion, right? >> So hot water, you are still going to trigger those heat shock proteins going.

So it's flat out, in fact, it's arguably even better than a sauna, but it's way more uncomfortable. Like a hot >> Yeah. It's just a peak tolerance, right? It's just a thermal transduction, which is I agree is better in water than air. >> Yeah. But if you have a sauna, it's way better. Well, I my take with saunas real quick. >> This is saunas should be a part of everybody's life. >> I agree. >> Plain and simple. And now you got these like pop-up saunas and I've got a single person one of my own.

My dream is the hybrid, but I've got this single one maybe three 400 bucks. There's nothing preventing you. >> My dream just just to go on a tangent for one second. I dream maybe someone can get me one is the that company that just is now making altitude chambers that are also saunas that are also it's insane and go up to like 22,000 ft or 21,000 ft while also being able >> Anyway, that's that's just me. That's my dream sauna, but they're like $100,000. >> Yeah, there's some signals happening in there that Yeah, I mean that's why I said the next phase that I'm looking at critically in my practice is hybrids because it makes a lot of sense.

You can move the needle with IR and with high heat. High heat wins because of cardiovascular benefits. But like I said, it's for the average person, I think it's pretty accessible. And if I was going to invest in something, I would invest just these little pop-up saunas. >> No, they're worth it. And the sauna blankets, it >> Yes. So, so you have that. So, just understand that that movement and sauna piece is a workhorse.

It's it's really trying to combine all these resources. We're we already said in 32 to 36 hours I want to recreate and here's how I define it. I want to recreate a 7-day fast. And what we see in the the the literature is it takes roughly 5 to 7 days for average normal healthy individual to reach a peak ketone output somewhere in the 4 mill per liter range. >> That's my target. >> I have my clients at four 4 and a.5 millm moles in about 16 hours. >> Heck yeah.

So it's just listen we we agree it's efficiency yeah without liability. >> So to recap where we're at. Okay. So the day before they are >> glycogen depletion. >> Glycogen depletion. Okay. They are doing a yeah glycogen depletion workout. Uh I guess you could probably even reduce carbohydrates a little bit if you wanted to accelerate that more. Okay. Then you're eating dinner before 6 p.m. Something light. Uh hopefully something that >> No carbs though.

Zero carbs. >> Yeah. Zero carbs. Something something light. Something that digests fast like salmon. Something like that would be pretty easy. Um, okay. And then 60 minutes of intentional movement after that >> and then sauna that evening >> preferably. Okay. Preferably. >> Okay. So that's all like pre-ish fast like right now. I guess technically you're kind of >> So this is now we've gone think about this way. So that is the start of your metabolic transition. >> Okay.

Perfect. And then and then you get into Okay. Then you do your sauna, you go to bed, and what's happening the day of the fast? Anything? Just just movement as much as you can. 20,000 steps. >> Well, for starters, don't eat. >> Okay. >> Okay. No, no. I I say that like half joking, but it's you see this, too. It's bizarre. So, can I eat this? Can I Fasting and eating are they don't happen in tandem? Yeah. Okay. So, what can you consume?

So, yeah. So, you go to bed and then my goal is, you know, people want want real information. My goal is to be starting your fast with serum serum ketone levels around 1 to 1.2, what we would call sort of nutritional ketosis. So these are sort of the targeted metrics we use to ensure optimal performance. Do I think someone off the street who's never done this is going to be in that sort of nutritional range in that sort of time period?

Probably not. Yeah. >> But just for reference, I'm just giving that for perspective. So fasting day is about one optimizing energy demand. Caffeine to me is just about a must. Okay. >> I want again I want to create a lowgrade energy demand that forces the body to favor lipolysis. I'm trying to drive. So the problem is if you're not moving and you're just sitting at a desk, yes, fasting will have an impact, but you're leaving a lot on the table for sure. >> And I want 36 hours equal to 7 days period.

So wake up. I recommend coffee. I have no problem with non-nutritive uh zerocalorie, zero sugar um energy drinks. And they're just not enough data, and I can prove this out through >> serial ketone measurements. There's really no impact. Correct. People Oh, maybe a slight insulin response maybe, but insignificant. >> So through that fast, it's all about structured movement and incorporating sauna. Now, this is really critical.

I'm a physician and I'm not giving medical advice here. This is what I've done. I've built up thermal tolerance to do 45 minutes in the morning, 45 minutes in the evening of sauna, high heat sauna. I started at 15 minutes of course build up but that range so I would say ideal is three 30 minute sessions or two 45 minute sessions but I do see sauna more sauna I don't I don't see a downside other than electrolyte >> changes >> electrolytes on the whole around that 36-hour fast is a little bit give or take.

I would say it's fine to consume electrolytes intentionally, but in that short a period of time, most people don't experience the electrolyte derangements that you see in the 3 to 7 day range. >> Okay? But with the caveat, I am very focused on sauna, high heat sauna. So this is the one place where you know some of these products that have 500 milligrams or more of sodium, that's really what you're replacing. Call it what it is.

So electrolytes become imperative if you're using sauna. >> Okay. >> So I will do a 45minute session and then try to have at least two to three structured movement sessions. >> My office is on the 7th floor. I find reasons to go down to the lobby and back up to my office all throughout the day. This isn't really a a rocket science type thing. Move more. Be obsessed about moving on the fasting day. I just that's how you get more out of it >> and you signal that you're alive, right?

Because you're not eating there. You have signals saying >> okay like let's establish some efficiencies. This person dormant energy convers conservation it's the most important time >> even even with some resistance training you're signaling that this muscle is relevant to survival >> in the absence of food. right? >> Oh, it's important. Maybe this maybe this organism should hold on to it. >> Right. And you look at it's a great point because if you if you look at the body of evidence that exists, >> it's not to say that wasn't happening, but it's certainly never part of the protocol.

The awareness around muscle activation, movement, it's just, and again, conventionally when I first started fasting, by the way, just to be honest, >> I sat, you know, I was relatively sedentary myself. >> Yeah. Yeah. >> And then once you get the data and you start seeing it in real time, well, my fasting glucose slowly trending down, right? Ketones slowly punch it in the mouth. >> Get it going. >> Get it going. Exactly.

So, intentional movement throughout the day. There really is not much else elaborate about that fasting day. But what's key is, >> and this is why you can do it a thousand different ways, but the data piece, it's not because I want more lines on a sheet. It's because that data is telling me again that that ultimate backs stop ketone production is giving me a lot of insight into what's happening physiologically. This goes to a conversation around I hear all this about women.

Well, women produce more cortisol when they fast. There's this debate that I want to just hit head on. Okay, women are actually better fers when you speak very cleanly clearly about lipolysis and ketosis which are the most easily measured biomarkers related to autophagy. It's really important. They are not autophagy biomarkers. Those exist in a really high level lab and they're very expensive, very hard to do and you're doing tissue biopsies.

People don't like that. But when you look at common pathways and when you look at mechanistic data, the link behi between ketosis and autophagy is very compelling is what I can say safely. >> Is that fair? >> Y >> I'm not going to try to sell you because people that are like autophasic flux and it you you can't we can't say that because we don't have the definitive say. We need to appeal to Dr. Andrew Knick here to pull together all the resources and and look at it critically.

But my strong belief when you look mechanistically and then you look at the biologic response to the structured fasting protocol, it aligns with the data around autophagy. My curiosity very black and white and this is true for everybody out there. If there's a PhD want to do a thesis, my question is very simple. Does the area under the curve the absolute production of ketones have correlation to autophasic flux? >> Yeah. >> Because what I know for a fact, what I drive, what I measure in my practice is indirectly.

So it's it's just average ketone production over time, >> but it's a loose correlate area under the curve. Okay. So my point is I want to get you high and keep you there. >> Yeah. >> Right. >> That's very different than the low and slow that you see. Well, TR doesn't even approximate it. Okay. So movement is is critical. Um no, you can't have bone broth. No, you can't have uh amino acids. That that by the way is one way to shut down essential amino acids.

BCAAs is one way to shut down ketosis. I've proven that repeatedly because of that lucine really the lucine insulin response. Yeah. >> So just understand that insulin is it [clears throat] is the regulator of this lipolysis process. >> So really important though why does it matter to trend this data to know these numbers? Because from a very just pl practical plain standpoint fasting isn't the most fun thing you're ever going to do in your life.

Would you agree? Correct. >> I'm setting you up here. So, if your body physiologically is not primed to fast as evidenced by that the area under the curve, the increase relative increase in ketone production, there's a thousand scenarios that could be going on. But regardless, if midday on your fasting day, you're still in a nutritional or subnutritional range and you you're not lying to me that you eat you ate, your body is not prepared.

Now, I see this in a lot of different circumstances. One of my clients, uh, you know, so I follow all these data, their data real time, and she was just sitting in this low nutritional range and she was actually on that reboot protocol. So, she's like 2 days in. It's like, "How are you feeling?" "Well, I got a little bit of sore throat." Literally within 6 hours, she's in the urgent care with influenza. The moral of the story is this.

The body is the bo the human body does what it's going to do. If you're in a stressed state, you really have a a a dump of cortisol. You're going to see it in glucose curves, and you're going to see it in a lack of production of ketones. So to me, I stop people's fasts all the time. >> Yeah. >> Don't waste your time. Let's reset. We'll get back to it. Come back to it. >> Yeah. You will metabolically I think that's an interesting one.

I mean, it's very nuanced, but yeah, you will you will protect like your body will prevent these different states when you are in heightened state of like IL6 or like this inflammatory state. >> It's um in like high viral load and things like that. You become glucose intolerant. You become all these things happen. It's one of the reasons why you feel, it's not just basic energy. It's one of the reasons why you feel winded when you walk up a flight of stairs when you're coming down with something because you have just like mitochondrial function is going to crap, right?

So, it's temporary, you know? It's it's like the blocks are up anyway. >> So, yeah, I know. So, that it is it's a very nuanced conversation, >> but the point is your fasting won't really work in that state, right? So, and so if I told you we got to get you peak ketone production and keep you there, if you're in a subnutritional or nutritional range, that's not cutting it. Now, again, it's individualbased, but just for perspective, I look at those numbers very critically around midday.

Okay? So, I want to see a serum ketone level of at least 1.5. >> Okay? >> Then outside of that, and and so this gets to what I what I was saying about women versus men. Okay? So the the energy restriction, calorie restriction that can be seen with something like timerestricted eating, calorie deficits, all these kinds of things. It is true that women metabolically perform worse under those conditions. Okay. But interestingly, women when you look at at female cellular biology, they're actually more optimized to lipolysis and ketosis.

So, women do great, do phenomenal, actually enter a higher grade consistently. This is my data. By the way, just so we're clear, my practice, my clinical practice, I maintain a a database with my patients. That's the data. People are like, well, show me the data. You're looking for some RCT. >> There is there's As you're talking about this, I I mean, I can pull the study. I remember I remember >> women. What is it? It's their the their hormone sensitive lipase levels or it's their response to adrenaline from basically the rate of fatty acid oxidation they get from a surge of adrenaline compared to men is more >> and I remember you remember that like we've talked Yeah.

It's >> that's why I say just like I hate broad sweeping conversations but in in the interest of time we'll understand the study on that one. >> Yeah. >> Yeah. And it's PS. It's it's I can say this confidently. It actually doesn't follow any type of uh trend in their menstrual cycle. No, it's it's almost I mean okay like like I'm a guy I can't but I would say based on what I've seen in the literature it's almost better for it is better I mean actually okay I have to say it's almost better cuz I'm not a doctor >> for them to have a quick hit of of serious caloric restriction aggressively >> than it is for them to be chronically [snorts] restricting calories even mildly.

So it's not even it's actually it's for for women it's like no go hard or go home and then go back to sufficient amounts of food suff because you are >> like your body's wanting to procreate your body's wanting to like this is very important like you are fed it's very important you're fed so it's actually a counter argue it's actually the opposite of what people are saying you're telling people women to fast I'm actually suggesting that women do this >> quick and dirty get out of here and then get right back to eating again rightactly which falls entirely in line with the the protocol that we're talking about right now is hit it hard and get right back to normal eating.

That's why women even more so than men. You cannot be restricting energy >> outside of this fasting. This is your restriction. Period. I'm with you. >> Um but yes, so the women's biology is fascinating, but but bottom line, women, please, not only can you fast, you're actually biologically optimized to fast. Period. So let's fast forward. >> So the next let's go >> metabolic transition into again our endgame is peak ketosis over time >> following morning.

So you gave the example we said Sunday prefast Monday fast. Okay. You wake up Tuesday morning. This is the one time I care about your feelings. Every other time it's pure facts. But >> when you wake up on Tuesday morning you typically have one of two scenarios. you feel gassed, wiped, underresourced, or you pop up and you feel pretty locked in. Now, what's interesting is when you start actually comparing your feelings to data.

Yeah, >> that's where it gets cool. Don't guess. This is the problem when people talk about ketosis and they're talking about feelings, but you need facts. Now, align the facts with feelings and you'll get really locked in. Do I wear a continuous keto monitor day in day out year round? No. No. because now I do know how my body responds. But the important piece of the puzzle is when you wake up that morning, if if you've got juice in the tank, so usually earlier on in the protocol, weeks one and two, people will feel pretty locked.

They have enough fat to be cranking ketones potentially. So I say if you feel up to it, sauna and move. >> Get a little bit more out of it. Okay? If if you feel gassed, you refeed right away. But one way or the other, post fast is refeed. and we refeed with one thing and one thing only. It's bone broth. Period. Plain and simple. >> Bone broth for two reasons. One, it's an excellent gut activator. But it's also extremely it's minimal labor.

It is not labor intensive like a whole food would be, right? Bone broth is very simple and it lacks leucine. Very strategic here. So refeed with bone broth. And quite honestly, I don't care if if you like bone broth, go nuts. Just drink it till the cows come home. Uh, minimum of 2 hours after that that initial refeed before you eat whole food. This is just just because I'm trying to be nice. If you go I once broke a fast with a ribeye. >> Yeah. >> I mean that's really harsh. >> Yeah.

Gut motility like it changes and you also like your gut mucosal layer thins during a fast. So >> which is what you want. You take advantage of everything but you're not in a position to be taking something abrasive. >> Yeah. Yeah. So, so we refeed uh again your bone broth first 2 hours minimum. >> Yeah. >> Start whole food. I focus on protein first then add fat and then add carbohydrates depending on again the the structure of the protocol.

I won't get too into that but in that sequence through the day. >> Okay. >> So that day going back to how we're training because I I want to put this in perspective seven days a week, right? The days I would discourage highintensity training are fasting and post fast. I did once with my trainer. He didn't know I was on a postfast day and he had this imam and I made it like two rounds in and just gasped. You do not have topend fuel. >> No, no, no. >> That's the whole point. >> Yeah. >> So, so that post fast day.

Couple other comments. Can you lift on your fasting day your post fast day? Yeah. Do it at about 50% 50% time. just get tension 50%. So that movement is fine, but but keep it light cuz the whole point is you you we're forcing a different fuel demand and ketones just aren't the best fuel source under high-grade resistance training. So refuel through that day. My priority for clients is their next intense training session would be the post postfast day.

In our example, it would be Wednesday. >> Got it. Okay. So, you got to be locked on your training. We said that. >> But training underfueled is going to injury epic fail. >> And then for the for the remainder of the week, >> Yeah. >> is that somewhat individual or is it pretty much just like, hey, go back to like relatively normal eating. Don't overdo it. Do you keep it moderately low carb to keep insulin pretty low or? >> So, we do.

So, so again, there's ways to optimize over the course of the fast. You're investing a lot in the fast. So yes, we I would I use a carb cycling type approach during the protocol where more carbs on training days for fuel, less carbs. And what do I mean by less carbs? Generally speaking, somewhere in the 75 to 100 gram tops >> on non-training days and then variable for that. I I do all the precision nutrition in my practice, so it's a little bit it's hard for me to say something for the masses, but your point of being being more aware of carbohydrates.

Yeah. Take advantage of the fact that you've just done something heroic and normalized insulin in your body. >> Yeah. >> Keeping that signal going, we can stretch out. What's cool with CKM is you're seeing those curves. So, you could stay in you could be in a nutritional ketosis through that week while still consuming carbohydrates. Fuel with a purpose. Consume those carbohydrates two times before training and after training.

That's it. Use the fuel. This is the other intentionality piece. This is just use the fuel. It's it's great. That's what it's there for. So >> that piece and then again my with with my clients, they have to we we align on their training map during the during the programmatic fast. Everything has to be and I would say this, you have to actually be more lasered in during this fasting period than outside of that. I'm not too worried about things that fall on the book ends.

But here >> you're making an investment challenging your body on a different level. Be locked in. >> Y >> now there are groupings of what I would call sort of the augmentation protocol that I'm able to do in a medical practice that you're not buying online. GLPs, plain and simple, have a powerful role in fasting. People want to say, "Oh, should I be on a GLP for life?" I don't know. But golly, I love a good turepide going into a fast. >> Yeah. >> Plain and simple, optimizing. >> Does it was it is the does it is the onset fast enough that or so? >> So So, so okay.

So, so Mjaro Zepbound um about 24 hours to see peak effect. So uh if a client's using a GLP as part of their protocol >> first thing prefast morning. >> Okay. >> Interesting. Okay. >> Does that make sense? Sunday morning. >> And so during that course what we will typically do is create sort of a basil threshold of the GLP. >> I do a lot of split dosing therapeutics Monday, Wednesday, Friday. And then on their prefast day they will take a bolus.

Okay. >> It's it's super simple. Optimize insulin sensitivity which we're getting and quiet food noise. is nothing magic. Why do people fall off of fast is because there's a a mental taxing to it. And and the people that are going to respond to this and be like, "Oh, you're cheating. You're" We already said this, the outcome >> is what's linked to human health and performance, the outcome. So my job as a physician is to get you to the outcome, which is successful fasts serially. >> Yep. >> So GLPs are a powerful tool. dihydroourberine, uraliththna, we want those on board to improve mitochondrial performance.

We want optim anything that we can do to this is where we go back to turning up that amp k dial. So that threshold is much higher at baseline and and now you can crank to 12. >> Exactly. >> If you're sitting at four or five, it's really easy to crank to 12. If you're at zero, zero noise, zero ampk activation, which most Americans probably live there, >> yeah, it's a lot harder to tune that up. And forget about 36 hours having a meaningful effect.

So people that are critical and say, "Oh, there's no way someone reduces true story reduces their total body fat mass by 50% in 6 weeks." No, there is actually very much a way, but it does require everything being dialed in. Get the foundation right. Understand the fasting protocol. Again, super simple. It's glycogen depletion, metabolic transition, optimal ketosis, refeed. Period. >> Man, that's it. >> Simple. Well, John, where can everyone find you, man? >> Johnfe Instagram, YouTube.

Do a lot of uh deeper conversations on YouTube channel about fasting. So, I love the feedback, love the commentary, and and bring on the criticism. Right on. Thanks, brother.