so if you're doing this 10-hour window avoiding the three most harmful foods and
you're minding the melatonin surges you should be losing weight that's what this study shows
now if you want to accelerate weight loss there's one other hack that I love
and this is once a quarter throw a 36 hour fast in.
Dr. Mindy here and on this video I have a new fasting window for you guys with some new fasting
hacks to maximize your fat-burning capabilities so if you're new to my channel I just want to say
welcome, I'm a woman on a mission. We are going to get a million people to this channel we're
going to get a million people fasting this year that weren't fasting before and we're going to
end chronic disease through fasting so if you're new make sure you hit the subscribe button
the notification button and as always I hope you find every little fasting study and tool that
you need here on this channel those of you that share my videos you know how I feel about you. I
love being on this journey with you thank you for sending the message of fasting out into the world
everybody wins when an individual takes on a fasting lifestyle your health affects me
my health affects you this is why we're in this together. Okay, ready? New fasting window
now this get we get asked this a lot on all of our platforms is what's the best type of fast
should I do. when should I eat breakfast, should I eat dinner what fasting windows should I be
doing so I'm bringing you a study and then I want to talk about some hacks that are going to make
you lose weight a lot more effortlessly through fasting. The first thing I want to remind you
is that when you look at a 24 hour period we have an eating window and we have a fasting window
so in the fasting world, we don't look at six meals a day we don't count calories we are looking
at when am I going to open my eating window when you're eating window isn't open you're
fasting and when you're fasting you're making sure that you're not elevating your blood sugar
okay with that in mind I want to tell you about a study that was done out of the UC San Diego this
was published in Cell Metabolism it was actually the study was done by Dr. Sachin Panda. I've been
really following some of his work recently interesting he's got great research on fasting
and a lot of his concepts we can bring into what I've always already been teaching you guys
so he did this study this was done a couple of years ago and he took people who were eating so
they were eating in a 14-hour window and he asked them to reduce that down to a 10-hour window so
let me explain this for a second that, means in a 24 hour period for 14 hours they were fasting and
10 hours they were eating and I'm going to show you an application of this and they did that for
12 weeks they had two groups of people. 1 group didn't shorten their fasting window, 1 group
they gave them calorie restrictions and they just said stay within your 14-hour eating window but
we're gonna give you a certain set of calories that an amount of food that you need to eat.
The other group, what they said was okay you're gonna bring your eating window down to 10 hours
and you're going to eat the same amount of calories as the other people did
these people just get to eat all day you're only doing it in a 10-hour window so then they also
this group of people what is unique to them, this was a human study. What was unique to this group
of people is that they had metabolic syndrome so they were on statins and they were on blood
pressure medication so we already know that they had a metabolic inflexibility here's what happened
this is fascinating. The same amount of food I just want to point out the same amount of food.
The group that ate it in a 10 hour eating window saw better improvement in their metabolic markers
than the people who ate the food throughout the day. They saw that they lost more weight around
their waist, they had more loss of fat around their organs we call that visceral fat. They saw that
their total body fat percentage went down, their blood pressure went down, their LDL cholesterol
went down, their hemoglobin a1c went down, and their sleep improved. So we now know it's not what
you eat, it's when you eat that really matters for metabolic markers and this 10-hour eating window
is really critical to be able to have a metabolic influence on your body so when would you do that
10 hours. Here's a couple caveats that I want you to think about. The absolute worst time to eat
is when melatonin is high so two to three hours before bed your body is making melatonin
as melatonin goes up it shuts off the production of insulin from the pancreas so you want to make
sure that you end this 10 hours, you want to stop eating 2-3 hours before you go to bed.
Now we also know that melatonin goes really high in the morning so this is why sometimes it's hard
to get out of bed but you still have a surge of melatonin in the morning usually the first couple
of hours of the morning is you have a little bit higher melatonin amount so you don't want to
eat first thing in the morning. This 10 hour window needs to basically and you get to choose
but you need to cut it off 2 to 3 hours before bed and you need to
not jump into food a couple hours when you first get up. Those are like the only rules
so you could pretty much eat a good portion of the day you just gotta mind the bookends is what I
call them the nighttime and the morning melatonin surges now the third thing that I want to tell you
is that you guys know my fat burner fast so here's what I'm thinking for many of you is how
about on a daily basis, we are looking at this 10 hour eating window minding the melatonin bookends
and we're minding good nutrition still I want to say that it's really important if you're trying
to burn fat to stay off the bad oils the refined flours and sugars and the toxic ingredients
so if you're doing this 10-hour window avoiding the three most harmful foods and you're minding
the melatonin surges you should be losing weight. That's what this study shows now if you want
to accelerate weight loss there's one other hack that I love and this is once a quarter throw a 36
hour fast in and the reason that the 36 hour fast is so important is it's a hormetic stress
and it will start to improve your ability to get over to this fat-burning energy system so this is
called metabolic switching there is a formula to be able to efficiently metabolically switch
we are teaching that in my reset academy and so if you're going to use a study like this for weight
loss I encourage you to make sure that you don't just get in a groove of 10 hours every eating
window all the time for years and years and years. This study by the way was done in 12 weeks so you
do need to do it over a significant period of time but we don't want to fall into the rut of doing the
same fast over and over again so once a quarter I want you to do a 36 hour fast. So incredible
study, incredible hacks it's going to work for you. If you guys want more information like this
if you want the formula on how to become very good at metabolic switching how to be a good fat burner
and a great sugar burner so that you can keep your weight where you want it to be
join me in my September Fat-Burning Reset this is a brand new reset that I created that is a 15 day
experience i will be taking my community through so that they can lose weight not only in that 15
day period but also get the knowledge so they never gained the weight again in my July Reset
holy cow people who had never fasted before were losing late weight left and right but
more importantly they were having mental ahas and breakthroughs that they can now know how to burn
fat for the rest of their life so if you want that experience just put September Fat-Burning Reset in
the comments and my team will send you a link but I love studies like this so on this
video what I want you guys to do in the comments I want you to tell me how much weight you've lost
uh using fasting do you do a 10 hour what's your eating window let us all know and if you've done
one of my resets put it in the comments so that others know what an incredible experience it is
you're born in a miracle fat is just an indication that your body is trying to store
excess it doesn't mean that it's your fault it doesn't mean that you're undisciplined it just
means that nobody taught you how to burn fat efficiently and studies like this start to teach
us and if you join us in the September Reset we'll give you the formula but as always you guys are a
miracle don't give up on yourself and share your fasting wins. Love being on this journey with you.