Intermittent Fasting: Don’t Do It Until You Watch This!


What’s up, guys? How’s it going? Yuri Elkaim here. So I’m gonna answer a question for you guys
today. What’s the deal with intermittent fasting? How should it be done? And what are some ways that you can really
harness the benefits of intermittent fasting, especially as it pertains to really multiplying
the effects of what you’re doing with your exercise from a fat loss perspective? So what I want to share with you here is something
I talk about extensively in my bestselling book, “The All-Day Fat-Burning Diet.” But I recently had a question from one of
our YouTube subscribers who’s a little bit confused about intermittent fasting and wasn’t
really sure about how to do it, when to include food or beverages and stuff like that. So I wanna answer that question in this video. And actually just before we get into that,
I just finished a morning run down by beautiful Lake Ontario down here in Toronto. I’m about five minutes away living kind of
that way. But anyways, so here’s the deal, guys. Intermittent fasting is essentially a period
of time where you don’t have any food. Now, the cool thing is that during intermittent
fasting, you can have water, you can have herbal tea, but you wanna think about restricting
calories, so no cream, no sugar. Anything you’re thinking of that’s gonna add
calories into the body, fish oil, stuff like that, you wanna kind of save that for later. Intermittent fasting is essentially a period
of no caloric consumption, and the benefit is that it gives your body a chance to do
what it’s supposed to do in terms of healing, regeneration. It’s a process known as autophagy, where the
body spends its own energy to go throughout the body and break up immune complexes, recycle
damaged cells, repair what needs to be repaired and kind of cleans out the junk. It’s very similar to being able to take the
trash out of your house and leaving it on the front for the garbageman to pick up. That’s what you are allowing your body to
do when you don’t eat food, because there’s two states in the body. There’s a fed state and a fasted state. Now, you’re in a fed state when you’ve had
something to eat or for several hours after you have. And during that time, the body really only
has a finite amount of energy to be able to do stuff, and what that means is that if you’re
having a big meal, well, guess what most of your body’s energy is gonna be diverted towards? Digesting that meal. So, it’s not gonna be able to use more of
its energy for all those things I just mentioned. And here’s the cool thing from a fat loss
perspective. Fasting has been shown to have tremendous
benefits for your ability to burn fat. Now, it kind of makes sense, right? I’m not gonna go into the science and the
different enzymes that are involved here, but if you just think about it, if your body
is not consuming food, then where is your body getting energy from? Its own energy reverses, right? And because fat is the most dense form of
energy, it holds 9 calories per gram compared to 4 calories per gram when we look at carbohydrates
and protein. It is the body’s most rich source of fuel. So, by not eating, you give your body a chance
to tap into that fat, to break that down as a fuel source for just existing, walking around,
going through your day. And now, here’s the benefit with exercise,
is that if you exercise, and I talk about this, again, in “The All-Day Fat-Burning Diet,”
if you exercise in a fasted state, especially at an intensity that really gets you huffing
and puffing…you can tell I’m having a bit of a tough time breathing here. I don’t know if it’s allergies or I just went
for this pretty intense run followed by some meditation. I’m still kind of recovering. But you wanna be at a point where you’re huffing
and puffing, and what that’s gonna allow your body to do is it’s gonna start increasing
or releasing catecholamines, which are basically adrenal hormones, like epinephrine or adrenaline,
and those hormones are going to go to your stored fat and signal to break down that fat
into its building blocks, glycerol and free fatty acids. Now, that’s as technical as I’m gonna get. Basically, those free fatty acids are then
gonna be metabolized and converted into a form of energy. So, when you exercise without eating beforehand,
you allow your body to tap into more of its own fat reserves. And I’m just gonna take a little walk with
you here, because I don’t wanna get too stiff here. But the beautiful thing is that you allow
your body to tap into that natural kind of energy that it has, and you do so much more
effectively than if you had food beforehand, right? If you had something to eat, your blood sugar
would go up, and your insulin would go up, and then now your body is storing calories
as opposed to burning them, because that’s what insulin does. So anyways, that’s kind of the general understanding
of intermittent fasting. We know from animal studies that eating less
is one of the only proven ways to extend lifespan. So, in general, eating less is actually really,
really good for your body. And I’m not saying you should deprive yourself
and count calories, but doing an intermittent fast, so a fast once a week, is extremely
beneficial. So, I’m gonna give you a couple of ideas here. So, one of the ways that we can do a fast
is we can have dinner at night, and after about two or three hours, we can say, “Okay,
I’m gonna start my fast at this point.” So, let’s say you have dinner at 6:00, or
at 4:00 like I do with the kids, early bird special. So, let’s say by about 8:00 o’clock, you’re
digested, you’re in a fasted state more or less, 8:00, you don’t have any food until
the next day. You go to bed at whatever time you go to bed. You wake up in the next morning. Let’s say it’s 8:00. Now, you’ve done a 12-hour fast. So, the research shows that the real benefits
of fasting start to kick in at about 16 hours. So if you can make it till lunch, you’ve now
done a 16-hour fast. Now, breakfast is essentially, if you look
at the word breakfast, it’s break fast, isn’t it? So, do you have to have breakfast first thing
in the morning? No. A lot of the times, my breakfast is at 2:00
in the afternoon. That’s because I break my fast usually mid-afternoon. I’ll usually go for about an 18 to 20-hour
fast when I’m doing a fast. Don’t worry about getting the 24 hours. Don’t beat yourself up if you make it to 22
and a half and you didn’t make it all the way. The whole idea here is just to give your body
a breather from having to digest food all the time. So, let’s say you do 16 hours, 18 hours, 20
hours, whatever it might be, you want to be drinking water throughout this period of time,
because it allows your body to stay hydrated and flush away all that stuff that it’s working
through. So water is always very important. And then what you wanna do when you break
the fast is essentially look at, okay, well, what’s the best thing to have. Well, honestly, it really doesn’t matter. I’m not gonna suggest having burger and fries. But if you wanna kind of ease yourself back
into some food, a nice smoothie or a juice, not like Tropicana, but like a green juice
or something like that is a great option. But, honestly, if you have to have a bigger
meal, that’s totally fine as well. So, that’s a simple way of doing an intermittent
fast. A lot of people practice what’s known as a
16:8 type of fast where they basically eat 8 hours, fast 16 hours. So, it ends up being a very similar type of
protocol. But, again, the whole idea here, guys, is
not to get caught up on the technicalities, on the specifics. It’s to simply give your body a break. And, honestly, even if you don’t do a full
fast, the key, and this is, again, I talk about this in the book, is you want to get
to the point where you can allow…where you can honor your body, you can basically understand,
get to the point where you understand, “Hey, I’m hungry. I’m gonna have some food. Or you know what? I’m not hungry. I don’t need to eat. It’s all good. Even if it’s 7:00 in the morning and I don’t
eat for five hours until 1:00 in the afternoon, it’s all good.” Actually, that’d be six hours. I think I got my math off. So, hopefully, that answers the question. When it comes to like lemon water, apple cider
vinegar, herbal teas, you can include those kind of things in your one-day fast if you
want to. And if you’re breaking the fast, then, again,
you can break with water, well, not really water, but drinking water throughout, but
break the fast with whatever you like as long as it’s relatively healthy. But here’s the other cool thing, guys, is
that intermittent fasting almost negates, it almost makes up for the fact that your
diet might not be the best. And I should use the word best very loosely,
because there is no best diet. There’s no perfect way of eating. The idea here is to eat in a way that works
well for you, that’s not fanatical, that doesn’t stress you out, that you enjoy, and that’s
relatively healthy. But even if, like me, you had pizza for dinner
last night or if you go for burger and fries, which occasionally happens or something else,
the beautiful thing about fasting is that it allows…it kind of does a lot of the damage
repair, if you want to think of it that way. So, you don’t have to stress about killing
yourself in the gym or beating yourself up for not being perfect. Intermittent fasting is really the magic pill,
and it’s free, all right, guys? It has the exact same effects on your body
as deep sleep and high-intensity exercise in short bouts. So, I hope that answers some of your questions
with respect to intermittent fasting. If you guys want a more kind of succinct follow-along
protocol, I’d strongly suggest picking up my book, “The All-Day Fat-Burning Diet,” where
I walk you through my proprietary five-day food cycling formula that will help speed
up your metabolism to really burn fat 24/7. And on that note, I want to thank you so much
for joining me. Be sure to subscribe to the channel. There should be a button somewhere around
this video. And let me know your thoughts in the comments
below, guys. Keep up the awesome work. I’ll talk to you soon.

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Reader Comments

  1. Yuri Elkaim

    For all of you who posted follow up questions about intermittent fasting, stay tuned to the channel because I've got another 12 or so videos on this topic coming in the next few weeks!

  2. maria alexiou

    Hi I’ve just watched your video and I have a question that so far no one has answered me. I’m doing intermittent fasting for about 2 weeks now! I don’t know if I’m doing it wrong but, because of my schedule I break my fast when I wake up at 8 and I stop eating at 4 after about 2 hours I go to the gym! Is it ok or am I doing it wrong?

  3. Maggie May

    Hi I have done this a few times now and I love it, I feel great after I usually do it on a day off so I can rest so I won't use to much energy, I drink roughly 3-4 litres of water for the fast, herbal teas not so much, I would highly recommend it to anyone.. The energy I have is amazing… Great for the body

  4. John M

    I do IF already, but wondered if, in doing a 3-4 day water fast, I can still take collagen powder? I take it every day to repair the muscles/ tendons in my torn right hamstring, and it's starting to work; but I wondered if I can accelerate recovery by a water fast with only collagen? ( the collagen is about 10 calories, and needs vitamin c to work – I use ascorbic acid powder).

  5. LovingAtlanta

    ☝️💡Y’all should check out Dr. Berg’s channel. He might be very busy but at least he finds time to respond some of the time to questions & posts in the comment section and he doesn’t always just leave it up to the viewers to respond to each other.

  6. bahramks

    Benefits of fasting aside, you got to review your biochemistry and physiology, your technical explanations are all over the place and scientifically extremely inaccurate.

  7. Sir Sir

    I've been fasting for 2 years and been unaware of it. I get up for work at 7 am. I skip breakfast never really cared for it and go to work we rarely have lunch at work so I don't eat there then when I get off about 4 I eat once then again at 10 pm. that's it.

  8. Trxi Trxi

    I need help here, he talked too fast for someone from not English speaking territory to catch it all… so we can drink as much water as we need during fadting period? And what about coffee without creamer, just made with water?

    Thanks a lot!!! 😊

  9. Syster Yster

    Does it matter if I have the 16 hour fast end in the morning with breakfast or end in the afternoon at 2? The time period would be the same, but are there differences? Also, is it normal to get very warm when fasting? I started yesterday and i got really warm in the evening and look like I'm blushing. XD It was the same when I woke up this morning and also now in the evening when i have been "fasting" for 6-ish hours. (I normally would have eaten about 2 hours ago). XD

  10. olginga

    Is it safe to do intermittent fasting everyday? I stop eating at 6 or 7pm and don’t eat again until about 1pm. I’ve been doing this for about three weeks now and I feel great. Lots of energy and I feel good on it. What’s your opinion Yuri?

  11. Sigh Willy

    So much of all these diets are programs you agree to that work because you believe they'll work. And others doing these with positive reults act as a catalyst to raise your own beliefs to that level of agreement.
    And there are so many different theories, and diets, & exercises.. some very conflicting with others beliefs.. and these people are getting awesome results too.
    I have friends that do their own thing.. and have a belief that everything they eat turns into strength & muscle… and it does. Our Mind controls our Beliefs… and our beliefs related to our food and actions is what creates our results. Check it out for yourself. Become your own scientist.. and program yourself.. the way you choose to be. It's always anyone's choice.. or continue to be told how to live, and think by an outer authority.. that knows your body better than you do. You live 24/7 in your body.. take ownership for yourself.. and be your own guru. Peace….

  12. Fahim Hasan Choudhury

    How to fight low blood sugar and low energy when intermittent fasting?
    I have a question as well,if my body is using fat to produce energy and I do have plenty of fat then why do I still feel hypoglycaemia and low on energy?
    Thanks

  13. Annas An'am

    Dr Sara Solomon deliver IF better than this guy. Although his facts are all there, Sara gives more detailed information and living proof of her awesome body sculpture and science behind IF.

  14. KETO Uber LA

    i have tried every fad diet out there, cutting carbs, keto, juicing, its nuts.. day 5 of intermittent fasting, i love it… no more meal prep.. no more wondering what im gonna eat.. i just have one meal aday around 1200 to 1400 calories, and i still feel awesome, tomorrow im gonna start working out,, to see how i feels after 18 hours of fasting

  15. TDubsKid

    i'm only 25 years old and I have had chronic knee pain for a long time now because of some injuries, but the doctors say there is nothing wrong with my knees after having mri's and a knee scope, I have tried tons of stuff and continue to do lots of physical therapy, my muscles are getting stronger but i'm still in a lot of pain. i'm going to start this weekly 1 day fast to see if it helps. even though I don't need to loose weight. thanks so much for these videos

  16. CynDaVaz

    See, this confuses me. Because I was watching another video and reading something where it said that you could put things in your coffee (like cream, whole milk, butter, coconut oil), but to avoid other things (like low fat milk, powdered creamer, etc.). The person explain that it has something to do with the way your body processes those types of things. But now I'm hearing zero added calories. So which one is right? 🙁

  17. Basket Case

    I honestly thought I was abnormal and maybe was developing an eating disorder.. I intermittently fast and because I’m not very active, I don’t push myself to eat three meals a day. I eat when I need to. I rest often. The one thing I don’t do often enough is drink water.

  18. Angela Lopez

    When you talk about the adrenal hormones signaling the fat cells to break down the fat, I'm wondering if that is fully possible for someone like myself, who donated a kidney ( months ago) and while the adrenals on the left are still there, they no longer have a place to "drain" so to speak. They are just kind of floating.

  19. Food Fun Film

    Can I do IF for 45 days or is there a fixed time to do IF?? Wont I gain weight once I go back to my normal lifestyle or normal intake

  20. Nathaniel Schroeder

    I'm at 27 hours with a nicotine patch on. Been a half pack smoker 20 years. Could stand to lose 5 pounds. 41 year old single dad. Is it possible I can hurt myself continuing this fast for a few days? I'm drinking water and apple vinegar.

  21. Jem Baykent

    Dear Yuri, nice Info but “break your fast with Burger & fries ??!! Com’n dude, and drink a lot of water during the fast ?? Dry fasting is the most effective fast ! I highly recommend you read the Protocol on www.masterfastsystem.com

  22. SlowPursuit

    I've posted this to 2 of the if "gurus", but they are too wrapped up to respond! My net result of 7 day a week if (20/4 ratio- eating window of 4 or 5pm to about 8 or 9pm) – net weight gain of approx 9 pounds. The only processed food I have eaten in … 7 months is oven chips now & then ( fries), and 2 frozen pizzas. That's it. However, it " seems" to have cured me of chronic IBS / borderline chrones disease- so I'll take the weight gain. Shame no one is jnterested- going from 3 ant-acids a night to .. 2 in 2 months would seem of note, but hey, its easier just to delete the post as "weight gain" is a no-no…

  23. Fea La caca

    I’m over 40, gained 30 pounds the year before, 20 pounds this last year and canNOT lose the weight. I tried to fast and I get a headache. Is that normal at first?

  24. Siobhan Rennie

    People saying they eat 1 meal a day or none at all coz they dont get hungry. Do you just drink water all day or is it tea or coffee or Apple cider vinegar? Where are you all getting enery from?? Much appreciated 😉

  25. L4Disillusion

    Eat vegetables and you will become like God and super hero's in marvel! See how strong spinach made popeye? YEAH EAT THOSE VEGGIES AND LIVE FOREVER. . . veganism is a cult seriously we are living in 2018 the world is polluted the water is polluted you can't live forever just be glad you don't have to work in a coal mine you fucking yuppies!

  26. michelle fredes

    I'm new into IF. I am 30yrs old and I am overweight. I recently quit Atkins diet because I was tired of eggs and not eating fruits. Plus I saw one of your videos where you mentioned the damaging that can be for your body. Anyways, I was wondering if I can regularly do a 19/5 fasting (everyday). Will I have any side effects? Cheers from Chile.

  27. kelsang tamang

    hey Yuri pretty helpful. i am doing 8 hrs eat and 16 hrs fast. my last meal would be around 4 and 5 pm and i work out early in the morning like 6 am. so, what would be the preferred meal time in the morning? and protein shakes?? well some people say that its better to consume protein shakes during work out or within 15 mins. what would you suggest? thanks

  28. JAKE the KANGAL

    48 hour fasts are awesome….and I don't really feel hungry and I feel great….food is just a source of fuel now…not really taste….except taco bell of course…taco bell is my shit.

  29. Comatose993

    OK THIS IS WHAT KILLS ME ABOUT WHAT TESTING WAS DONE ON ANIMALS. ARE YOU A DOG, PIG, GOAT, HORSE, COW, MONKEY OR ANY OF THOSE ANIMALS? (KEY WORD JUST ONE MORE TIME IN CASE YOU MISSED IT ( ANIMALS) NO YOUR NOT AT ALL. SO WHY DOES EVERY ONE THINK OH WELL AN ANIMAL LIVED LONGER SO WE CAN TO FOUNTAIN OF YOUTH. NO YOUR REALLY NOT THAT SMART. DIGESTING FOOD IS WHAT ARE BODIES WERE BUILT TO DO OR GOD WOULD HAVE SAID WELL THEY NEED TO FAST ALSO SO LET ME CHANGE THIS, BUT GUESS WHAT HE DIDN'T. DID HE? THE ANSWER IS NO.
    THIS IS KILLING ME TO EVEN HEAR THIS CRAP REALLY, IF YOU FAST FOR 16 HOURS AND WORK OUT DURING THAT TIME WHAT FEEDS YOUR BODY AND HEALS YOUR NEW MUSCLE TISSUE THAT IS THERE TRYING TO HEAL? BUT AT LEAST THIS GUY IS ONLY SAYING TO FAST ONCE A WEEK WHICH MIGHT BE MORE HEALTHY BECAUSE YES FASTING CAN BE GOOD BUT WHILE YOU FAST YOUR MAKING YOUR INSULIN PRODUCTION 10 TIMES MORE SENSITIVE WHEN YOU START TO INGEST MORE FOOD LET ALONE YOU DAMAGE YOU METABOLISM ALSO WHILE FASTING. WHEN YOU STARVE YOUR BODY INSTEAD OF FEEDING IT, THIS DOES NOT HELP YOUR, METABOLISM SPEED UP AT ALL ONCE YOUR BODY HIT THAT POINT YOUR METABOLISM SHUTS DOWN COMPLETELY SO IT CAN STORE ANY IT TAKES IN BECAUSE GUESS WHAT WE ARE MEANT TO EAT FOOD. WAKE UP AMERICA QUIT BEING SO DUMB THERE IS NO WAY THESE PEOPLE ARE FASTING THAT LONG AND WORKING OUT WHILE FASTING AND JUST HAVING ALL THESE HUGE GAINS LIKE THEY ARE SAYING. REALLY PEOPLE THINK ABOUT WHAT THEY ARE SAYING THERE IS NEVER GOING TO BE A MAGIC PILL TO LOOSE WEIGHT NEVER EVER NEVER. THE ONLY WAY TO DO THIS CORRECTLY IS TO DO WORKOUTS THAT BURN HIGH CALORIES AND DON'T STOP UNTIL YOU HAVE BURNT MORE CALORIES THAT YOU NEED TO TAKE IN FOR THE DAY BECAUSE THAT MEANS EVEN IF YOU EAT YOUR NORMAL YOU STILL LOST WEIGHT DUH. WOW AND I FOUGHT FOR THIS NATION

  30. damara buckley

    I love your content and how you get straight to the facts! 🤗thank you!! Can you please do a video on women and intermittent fasting and if it needs to be approached differently than if men intermittent fast (effects on hormones, how long the fast can go for until it may effect our hormones, etc..) also, can you give some tips on how to widen your fasting window.. I can’t seem to get past 17hours. Thanks in advance!!!

  31. Jordan Kajewski

    You will burn more fat while exercising fasted but isn't it proven that you'll then burn less fat throughout the day. Im on IF but I workout fed.

  32. Nancy Soria

    Can anyone explain to me what 16:8 means on fasting I fast for 16 hours okay. But 8 hours of what is what I don’t get sorry watching and researching before I get in to Keto.

  33. rafael55

    How about taking a little metamucil during the fast if we get very hungry?? I think it will help clean the intestines and make us feel that we are no so hungry, plus supply us with soluble and insoluble fiber with out altering glucose.

  34. Human fitness - martial arts

    I’m happy you are promoting fasting and IF; however you can’t tell people you can just break your fast with whatever food. There are good ways and bad ways to end your fast.

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