Fasting Space

An interesting, piece of news yesterday.

We got a new food pyramid.

Who saw it coming?

Do you remember the old food pyramid we had, for so long?

there's never a super big, proponent of that

because it pushed a lot of processed carbs.

Remember?

That was the whole base of the pyramid.

We're going to look at that, reflect on that.

And then it was somewhere around 2020,

official recommendations
moving us on from a food pyramid to my plate.

Did you, dial in on my plate? Do you remember that?

We'll take a look at that, too.

And then yesterday, joint,

statement from USDA and HHS giving us a new pyramid.

But it's flipped.

We've got an upside down, pyramid.

And so we're going to take some time
today, dive into these new recommendations.

What do we think of them?

I will give you some reflections on them.

This dietary framework, which is being, given

and I will give you my framework

and healthy food choices and a fasting practice

that can help to take any dietary framework, whatever.

Your perspective can be very diverse with filter

that through a gentle, thoughtful,

yet powerful fasting practice, and we can supercharge

any sort of dietary framework into a weight loss process

that can really, power our body and life.

So that is where we're going. Today.

So to start us out, I'm going to jump us over

to a new site, real food.gov.

Real food starts here. Okay.

I'm not going to pick it apart and say,
you know, real food starts on the farm.

Real food starts, in our backyard in the garden, of course.

So, you know, but we won't be too picky.

Okay, now, before I dive into this stuff in detail,
I just want to say, look at that little flag at the top.

An official website of the United States government.

The United States government
has an administration in it right now

that some people love and some people, do not love.

Okay. Very divisive.

And there's so much polarization about,

everything in society these days and even about health.

And so in this space, what I want to do to start us
out is like, let's just set aside

everything that has to do
with any kind of partizanship or division.

I'm a doctor. I care about people's health.

Well, I'll tell you, the human body does not care
what you think about some economic policy,

or some agricultural policy or something.

Cells in the body running.

They need energy.

Every human being, we're all the same.

Fundamentally, we need the same things.

Good nutrition and some open space.

That's fasting and movement,
and good sleep and sunshine, fresh air and water.

So I believe, honestly, health should be a unifying force.

Let's just move toward
that. Let's move toward being healthy.

And let's get some good perspective here on
what do we think of this.

So they say better health

begins on your plate, not in your medicine cabinet.

I really like that statement.

That is a place, to start, I agree.

You know, you might need some medicine.

I'm not opposed to medicine, but

trying to need as little medicine
as possible starts on the plate.

Absolutely.

I tell you, it starts on the plate
and it starts with no plate,

because every diet can tell you what to eat,
but it doesn't tell you when to stop.

That's where we're going to go.

We also have to put all these things into balance.

Can't be eating all the time either.

Even if it's healthy food.

The new Dietary Guidelines defines real food.

As whole, nutrient dense and naturally occurring.

I always say comes from the Earth in a natural way.

So I like that language.

Yes, that should be at the center of the diet.

I agree it really should.

America is sick.

The data is clear.

Yeah, I, I agree with this.

50% of Americans
have prediabetes or diabetes since their, stat here.

Yeah. Look, I'm going to jump over the cdc.gov.

Here's their stats.

Prediabetes.

1 in 3 adults have prediabetes.

That's going to 50% by age 65.

And then you add the diabetes on top of it.

By age 65 it's nearly 80%, diabetes or prediabetes.

So that, checks out.

This is
this is the reality of the metabolic situation that we have.

We definitely should move toward it.

75% of adults with one chronic medical condition, at least.

Yeah. This is the thing.

So when when you start out, with so much diabetes,
you and everything else, it's a big issue.

And then this, stat, they have 90% of US health

care spending goes to treating chronic disease,

much of which is linked to diet and lifestyle.

Yeah.

I, I haven't been able to, verify exactly this 90%

number, the number that is in my mind
is that 90% of health care

spending occurs in the last year of life
is at least at least Medicare spending.

I've seen that stat, because we spend so much,

money at end of life and ICU care.

And of course, we need to think, deeply about that.

But whatever
the number is, maybe 90% of total health is right.

It's where the priority is,
and it's what people have defined health care to be.

Health care is like people getting sick.

And then we have medicine to help it.

And the big perspective that I want to share

and help move toward in the whole discussion around

simple fasting process, is that there are,

powerful processes that we can have that

confront this to say,
if we don't get diabetes in the first place

and we don't need expensive, fancy, complicated,

new drugs, it just the whole thing is off the table.

That's the best medicine to me.

And, so anything that can take us in that direction,
I am broadly, supportive of.

Here's the old pyramid.

They, brought that in for decades, been

misled by guidance that prioritized highly processed food.

And now we are facing this unprecedented state
of chronic disease.

I agree. So food pyramid did not help people.

And even though we moved on from pyramid, officially,

like the ethos of it certainly stayed this foundation,

of all of the processed,

grains is like really pushed
and then the pinnacle of the pyramid just pushing like that.

It's okay to have a lot of sweets and things,
or at least some every day.

You might have some.

Okay, we got away from this a bit.

Let's just get the perspective.

Wheat for 2020.

Until two days ago, we had my plate.

Here's, here's that which, you know,

they're saying even here, what happened to the pyramids?

So we had moved on from pyramid.

You know, look at this.

Putting grains more in its place.

Dairy is kind of floating off the plate
somewhere, emphasizing fruits, vegetables.

This was definitely an improvement. It was.

But if we scroll down here, we look, look at grains.

Make half your grains, whole grains and then half
your grains have, you know, the processed stuff.

I'll just tell you, it's,
We want to minimize that for sure.

But this was a step in the right direction.

So it's not like we were still operating off of 1992 here.

But we're really moving beyond it now.

They say, oh, we can solve this crisis.

Well, I, I hope so. Let's all work to do it.

We just do it for ourselves first. That's what we want.

That's what we're trying to do here. Take care of ourselves.

They say for the first time,
are calling out the dangers of processed foods.

Maybe for the first time you're doing it
lots, thousands of thoughtful,

people, medical providers and nutritionists for decades
have been saying we shouldn't do this.

So now someone, you know,

within the government system, at least, talking about it.

So I think that's positive.

We could certainly use science and common sense.

Here they're introducing the new pyramid.

Protein, dairy, healthy fats.

This is like this big chunk of, the pyramid.

This pyramid going, out, you know, broadly to everybody.

I will say I'm not a believer that there is a one size fits

all dietary, framework for every person.

Some things that I want to talk about in our context
and we can get into it in, detail.

But just as we're looking for this,
this big emphasis on dairy in this,

I will tell you, dairy, a big weight gain,
or you think about the purpose of it, right?

Milk about making the baby bigger,
communicating growth hormones

and everything that we need for growth and development.

A very good framework for kids.

I'll tell you,
I think dairy especially good for growing kids.

If you are someone who is trying to lose weight,
I just wave a little caution flag on it.

Dairy is about helping people gain weight.

When we're talking about kids,
I see kids coming out of a high school

drinking a soda, eating chips, boxes of candy,
and I just think, oh my gosh,

it'd be so much better,
you know, have a cheese stick or something, you know?

It'd be fine. You know, they help so many people.

But I just say, yeah,
there is some hormonal things going on.

If you're trying to lose weight, let's just stick a pin in
that and we'll talk, you know, we can talk more about that.

But so many good things here,
I see a lot of people shift from a lot of processed carbs

over to some meat, eggs,

plant based sauces, avocados, olive oil.

We got legumes, nuts, seeds. Yeah.

And then look at the other side of this.

Pyramid.

All the fruits and veggies.

It's a pretty nice image. I mean, they've made it look nice.

We've prioritized
the veggies over the fruits on the pyramid, which I support.

I call fruit nature's candy.

Here's the real jewels.

The berries, tons of nutrients and fiber.

And broadly, supportive of that.

And then here we've got whole grains forming, like the base

of the pyramid,
the pinnacle of the pyramid down at the bottom.

And we talk about that.

And when you think about that old pyramid and,
and the base of it,

one of the things that I think about a lot

is, you know, carbohydrate sources,

corn, potatoes,

wheat, rice has been like staple,

products that have, served

agricultural civilization,
that the transition out of hunter gatherers.

And we had a lot of, staple

civilization, that was founded, you know, like that pyramid.

You can see where some of the thinking came from.

You say, why is that?

And we could, there's probably a discussion for a whole
nother time.

I would just say, because so many of,
you know, it's just a modern phenomenon.

Why is it the modern phenomenon
that we are struggling with this,

the the calves
that we are specifically talking about calves?

Not bad looking.

All the calves on here, the fruits,
the veggies, the nuts, there's carbs and, the grains.

It's not like you have to eliminate all of these things.

The grains specifically is not what they used to be.

An indigenous, person in Mexico

who was milling their own corn and making their own

homemade tamales is a lot different than the mass produced,

stuff that we have been consuming in our society.

That's the real thing.

We have taken everything out of its natural context.

Okay, we're going to dive in
and do some focusing on these recommendations.

When we dive in here, they say 1.2 to 1 point 6g/kg

per body weight of, per day of a protein source.

I've read different articles already yesterday.

Different people, you know, have their, perspectives.

They say, oh, it's too much protein.

And we're going to be driving people
to consume too much red meat.

And is that bad?

Listen, we have a whole, perspective on this channel.

I've talked about the incredible range of the spectrums

of, diets
that that people have someone on the very far side

carnivore diet eating only me to huge amounts

much more than, these recommendations

I've seen, actually, the human body
flourish on something like that.

You look at something
the more moderate a mediterranean, diet

all the way over into totally plant based, eating.

All of these dietary frameworks
that I'm describing, strip out

the highly processed products,
which is what this framework is trying to do.

So it's fascinating to me
that the human body can thrive on a wide range.

What the ideal protein, source is,

is a point of discussion
and probably different for different people

at different seasons of life with different goals.

Certainly different goal for a bodybuilder
than someone who is not in that sort of mindset.

All of us need a certain amount of protein now,

to maintain our, muscle mass.

And so I'm generally supportive.

I find that people do, quite well as they are,

getting solid, healthy protein intake from whatever source
it is.

Switching over here.

Veggies three servings a day, fruits two servings a day.

I, generally like that.

I like the prioritizing veggies over fruits.

When I when we get to the fasting part,
I filter this through the, the fasting perspective.

So I don't know if you're trying to lose weight,
don't necessarily need all of these, servings.

And especially I say that about the grains, especially

any sort of processed grain, 2 to 4 servings per day.

That's kind of interesting.

That seems a lot bigger to me than the tiny, bottom of this

pyramid
that we're getting to 2 to 4 servings of things like this.

If you're on a weight loss path,
you know, it may be too much.

I will tell you. How about 0 to 1?

If I were to make this, pinnacle of this new pyramid

really, aggressively on the dietary, focus, more weight
loss focus.

I say, why don't we make that 0 to 1
and focus on the rest of this, which, is so good.

This is where you, are going to have
the most bang for your buck.

There's a beautiful squash.

We did the squash talk the other day. Perfect.

But this is a nice visual.

I really like it.

They're very thoughtful, putting this together.

Eat raw food, this sort of stuff. Look on this pyramid.

Nowhere on here is, is sweets and sugar,
so just get that completely out.

See, I really love, the ethos of that, for sure.

Okay, so we've got this sort of idea of whatever,

you think of it, this pyramid, the I

there's some very good concepts that we can take here,

and use, which is get all the processed food out,

whether you like this framework
that has more dairy, which I throw a little question on,

whether you're someone who says
I don't want so much red meat or meat products in general.

Okay, you can focus this,
you know, more meat heavy or more plant heavy is all good.

That's, a philosophical perspective.

As much as anything
human body can thrive on unprocessed foods.

Remember, this is one of our dials.

We got a healthy eating dial.

Something like this, I think, is going to move
the discussion forward in this country

on making healthier food choices.

And I really do like that.

But then that is just one component of the health, process

and the part that I want to move our discussion toward,
and that I think would be so good

if we could move the discussion toward it, in our,
society is okay.

We've got ideas of healthy eating and these food choices.

Then what is the framework that we put it into?

Because even if it's healthy foods,
we're eating all healthy foods all the time.

All right?

A large part of the time, it can still be a lot of calories.

It can still be difficult to lose weight and get healthier

if we don't ever take a break from it.

And so I want to show you my framework
for how it takes something like this,

and then put it into a fasting based,

framework that can really help.

So here I'm taking this over simple fast income.

I have this article.

I get a link to it in the description
three step weight Loss plan.

I've had this article up here, since like 2018.

I think we've got energy storage in the body.

How does the body want to burn it?

I really like this little switch.

We've got food.

Here's some healthy food.

Our pineapple over there.

We flip over, we eat it.

Okay. We just turned on our food burning system.

This is happening.

If it's a healthy food or an unhealthy food,
anything we eat, we flip it over

and that happens pretty instantaneously.

And then we have to burn through that energy.

The energy is processing it
and we will slowly flip over to our storage.

We say we want to run down the storage system. All right.

Takes at least 12 hours to do that on average,

depending on what the macros you know, are.

What is the hormonal state of the body?

Takes a while to get there,
but instantly flip back is one of the

most helpful, things to realize about how the body works.

We don't just instantly go over here.

We don't go on a diet.

Body doesn't know we're on a diet, Patty says.

We're saving this energy over here for times
when we don't have food.

And as long as we have food,
we shut off access to this energy storage.

Landlines are doing that, especially insulin.

When we're eating anything, insulin is produced,

especially carbohydrates are driving insulin
and blocking access to the storage.

This is what I agree with about this pyramid

is we're cutting out everything as much as possible.

Well, we're moving in the direction things that are
spiking up the insulin blocking access to the storage.

That's part of it.

And then the part of it that really supercharges
it is, say, we need some space

to clear this out
so that we can actually flip over and start.

You know, drawing some current out of this battery,

getting the energy flowing out instead of in,
this is what we want.

So step two.

Adopt a routine that activates this fasting metabolism.

Now we're trying to do multiple things at the same time.

We're getting the healthiest food choices, but we're
putting them into windows where we can open up some space.

So here I just show different, practices.

Level one, two meals a day in a 6 to 8 hour window.

This is showing six hour window.

Some people open up a fasting space in the morning.

Maybe we're doing it right now.

Grab a coffee and just float on toward lunch
and then a dinner.

Or maybe you don't want to make it all the way to lunch.

You can go this one. Have a brunch.

If you made it an earlier dinner, okay,
that would keep the window six hours.

If you.

Maybe you like the hybrid ten and six and kind of merge
those two.

It's the most common way to do it.

Other people say, hey, I want to get up.

I want to eat breakfast.

I want to have a lunch to clear out some late eve eating.

Some people really like that.

Most people say dinner is the most social meal,
so I want to kind of stick in,

that, habit so I can connect with people over dinner.

But if that's not you and no big deal like any of these
patterns, anything like this sets up this cycle.

And this is what I want to show you.

This is what is.

So, unique about a fasting physiology,

six hour eating window and then 12 hours to flip that switch

like we had there is going to open up a six hour

window in each day where you can run off at storage.

Actually, get over here in this battery zone, you know.

By dinner at night.

And we slept and we were burning through that.

And right in the morning
we got to this point and the body is saying, man,

if we don't eat something soon,
can I have to be really drawing down this storage now?

Most of the time we get up and we eat again.

If you eat at least every 12 hours,
you don't get over here and spend any time.

But now we said, hey, I'm going to fast in the morning.

And we got to this point and the body says, okay,
nothing here.

Hormonal structure of the body has reset.

Let's dive in in this space then.

Then the calorie deficit that we've created

or we are creating can come out of this storage.

When we when we eat little bits
all the time, we're doing this.

Do you see this?

And we keep having little bits
and it keeps flipping the switch.

And that's always sending the message to the body.

Still not time to burn the body fat.

Then we can set up this really perverse,

physiology in the body where not very much
food is coming in.

But we're never fasting, so the hormones not really

lining up, telling the body we should be burning the food

and then the body will adapt to that situation,
is how we get trapped.

I call metabolic trap, where we're not really eating much,

but our weight kind of plateaus
and then our energy level goes down.

We feel low energy, and then it is ultra frustrating
because we're not getting the results we want.

Most people who go on a standard dietary process

have some initial success, plateau

and then regain because the metabolism slows down

fasting, giving us the chance to break out of that.

Here's what it looks like.

Step three on this article
filled in meals with healthy, unprocessed food.

A lot of this is in line with these new,

you know, pyramid sort of things.

I've designed, some meals in here,
but it's knock out the extra grains.

I got no grains in, in these recommendations.

And, you know, you can titrate

or adjust in the amount of weight that you want.

Yeah. Just look at this picture.

We got a, salmon with an A and asparagus medley.

Okay, now, a lot of people would load up a big section,
you know, of rice or something in there.

And I said, just have more asparagus,
you know, keep stick with the veggies.

Going to keep the carbs low,
going to keep the insulin in such a better place,

going to make it easier for that switch to flip over.

So these are the types of meals that, I would, build.

And I'm building it primarily out of this top part of this,
pyramid.

That's definitely where you want to focus.

And depending on how tightly you want to dial in,

the food part of
it is really how much of the grains that you would choose.

And when you're choosing the grains,
you try to make them the very most unprocessed that you can,

you know, steel cut oats over the instant oats

going to give you a much, lower

glycemic index,
going to be a less insulin response is going to help.

But everything like that, right. It takes more work.

We have instant oatmeal
because we are in an instant, you know, culture.

We want everything now.

Food has been kind of the afterthought.

We just have to get through it as fast as possible
so we can get on to the things that really matter.

That's kind of been the thought process
when what we have to move toward,

which I, would totally,

say we have to do it feels like the foundation of health.

It is the total priority.

We have to make it a huge, huge focus.

You really want to be healthy.

You want to build the body out of the strongest,
healthiest, components.

And, I really believe that.

And then you want to lose weight.

You want to, you say, well, I want less.

Like you say, look, like here we have extra body fat.

It's me.

It's part of me.

Well, now I want that to be nothing, you know? It's gone.

So instead of replacing that with more food,
they replace it with nothing.

That's what fasting is. You just think about it.

If we're building the body out of energy

and all the other stuff that we eat, yes,
we want to be strong.

We need the protein for our muscles so we can, you know,

do everything that we need to do in our life.

We want to lose some weight.

How about replacing it with nothing?

That's what body fat is there for.

That's what the energy is. For.

Says thank you for explaining.

The pyramid is really hard to start fasting

while consuming more carbs than protein

and dealing with constant glucose spikes and cravings.

That is exactly the case.

And, thank you for sharing that.

That's been my experience,
the experience of so many people that I have worked with.

And this is, really,

great observation of, like,
how do you get into something like this?

You know, you say, okay,
I like the idea of fasting for, weight loss,

but if you are eating on a framework
that is very carb heavy and especially you've had

lots of simple carbs coming in on it,
the body gets dependent on that and used to it.

And when we deviate from that,

then we experience what you're describing
because the system is really out of balance.

The system is not optimally running
on a lot of simple carbs all the time.

And when we get into a routine of it
and then we deviate from it,

and the insulin has been high,

then we can get, the blood sugar crashing.

Then.

And then then you feel that way and you're like,
oh, I need to eat.

And then it keeps that cycle, drives the hunger.

A big perspective
that I want to share with people on fasting.

We have had a perspective in this country
and fasting that that has been part,

I think, of the whole perspective of the old pyramid.

And so much money has influenced,
you know, nutrition counseling and research,

selling products that hunger has to be avoided
and you need to consume these products.

And all the money flowing through this system
that hunger is bad.

Okay.

And so therefore fasting has not been part of the dialog,

in this country when, when we really take a step back,

we say we need to untangle this whole, situation.

You should.

The human body should
and is capable in its optimal state of flowing

through a fasting space, without food,
without any kind of suffering or struggle.

Paradoxically, a fasting space is the process
of diminishing hunger over time.

But you move toward it.

So there's a barrier to entry.

So we have not trained the body to do it.

And when you're in this cycle, with high carbohydrate
eating processed food products

to open up a fasting space like that, very difficult,
like you're saying.

Absolutely.

So a place to start might be, say,
maybe the way to start fasting is not even to start fasting.

Okay, maybe it's to dial in on real food,

get the processed food out so the body can start

operating on a lower glycemic index.

So you're getting more healthy fats
in with more stable energy source.

What if you took a couple of weeks
like that to start out into it?

Blood sugar is stabilizing

hormone levels in the body, especially insulin normalizing.

And from a foundation like that, it is easier
absolutely, to start opening up some fasting space.

As I tell you, everything that is good for
the human body is synergistic.

Okay, you start adding in some healthier eating
makes it easier to practice fasting.

You start tolerating a fasting space better,

makes it easier to exercise without our blood sugar crashing
and and our energy higher.

This is what is amazing.

People say, oh, in a fasting space I must be weak.

I be so hungry.

No. As you strengthen the body,

you reduce the dependance of the body
on a constant sugar flow.

You don't have to be sucking down Gatorade every,
you know, ten minutes

in order to just keep enough energy to be walking around
because you're training the body.

There's energy within their body.

Incredible energy reserves are present in the body.

Fasting is a training process.

Training the body.

Hey, you're not so dependent on constant consumption.

You have access to this energy, but we have to practice it.

And so as you practice it,
the body gets stronger and more resilient at doing it.

Now your exercise capacity increases

and as your exercise capacity increases
helps you to do more of it.

Well, then you sleep better, right?

You see how all this thing is sleep?

Such a foundational, thing to our health.

All of a sudden
we start sleeping better and our energy's better,

and then it helps us to make better food choices.

And all of these things
exist symbiotically with our mental health.

Our emotional health is like, the most important thing.

So you say we're trained to feel better at the root level.

You say, what is health?

But like a state of contentment, vibrancy, flourishing.

Okay, this is what we want is total wellness
and so all these things flow together

with a goal of total health and wellness.

I say we need all of it.

You know, we need the healthy food choices,
maybe new pyramid ideas.

Commuting can communicating concepts
that can help with that.

Take whatever dietary framework you want out of that
where you are, filter it through a fasting space

so that we have times where the digestive system can run
and and also times

where it can rest and relax and reset, reset
that hormonal structure.

See, that's like a component of it to me.

I put fasting as like the base layer of health.

It's like we're just starting at this root level.

We've got the human body and we just appreciate

human body has immense energy, resources, is capable,

designed to be able to function in a fasting space

and be productive and happy and thoughtful.

Okay. And then from that base, then we add to it.

That's the way I see it.

We add the healthy food to it, it
gives the nutrients to the body and replenishes the system.

And then we add the exercise
and all the mental health practices that help us dial in.

The breathing, the journaling, the meditation.

So just building community and connection.

The things that really bring joy, meaning and value to life.

Like this is how you, build a process.

They say this is going to total, total wellness.

That's what I want.

So I like this framework.

I like that it's having a discussion.

You know, I saw so many news articles yesterday, even,
you know, things that are critical,

say on, you know, food pyramid,
too much meat or too much dairy or too much things,

but it's like it's sparking a conversation
and I think that's good.

And then I say, let's, let's keep the conversation going,
you know,

in societally
and it's like it's giving an opportunity for people to talk.

And with all the division
and all the, you know, political difficulty, like,

how about turning a conversation
to healthy food and healthy eating and like,

whatever you believe across any political spectrum,
can we all just

focus on good, natural, healthy food?

Can we at least agree on that?

Because I think we could be able to like some hard

left person, hard right person,
like everybody needs healthy food.

Everybody ideally would be able to maintain their weight
in a place that they feel good about.

And, and everybody, you know, this is what I want

as a primary care
provider, weight loss consultant, diabetes consultants.

I just want everybody flourishing metabolic health.

I personally think when everybody's feeling better,

when everybody is like, and we're needing less medication,

our blood sugar and blood pressure and cholesterol
and all this stuff,

it's all better
because we're taking better care of ourselves.

That is such a thoughtful perspective, right?

And then we can see everybody's the same.

Everybody means all the same things, like
does that lead us in a mindset

where we can be more kind and compassionate to other people?

Is this actually a root level of healing?

I mean, it is to me,
food is medicine is like it's not all of medicine.

Some pills are medicine to okay, but food is medicine.

It's like a root level medicine
that is setting the foundation of health.

And and I think healing in a space

is, is just so much bigger than we have, given it.

We want healing for our body, right?

Our healing for ourselves.

We want to feel energy and life and vitality and flourishing

as we are doing that, though, is it actually I.

I feel like health and healing has come to me right
as a joyful thing.

Like there's something like, yeah,
we want to share that, okay.

And, and people want to hear about things like that
and that can build connection.

We start building connections around health, healing,

wholeness, especially things like that don't cost money.

That's what I love about fasting, you know, healthy food.

There's an investment and it it does cost money.

And this is something that we need a huge,
you know, big societal discussion.

We have huge subsidies
that subsidize the creation of a food that is unhealthy.

Okay. So we should stop that.

We should subsidize ways to help every farmer,

you know, produce things that just bringing nourishment

to people the most, that we really need to be able
so that people can make

all the choices off this pyramid in the most economical way.

Okay.

But as we have discussions like that,
as we're building things like that,

and then I say we bring in the fasting part of it
that is like totally free.

That's what balances it out.

If you are in a mindset, you,
I have to eat off this special food.

You know, pyramid is like, okay, I'm not buying that.

The cheaper cereal all the time.

I'm, I'm investing in some of these things
that are more okay.

The fasting process can help you balance that out

because instead of having to do three meals
plus two snacks, it's a five total eating times in a day

where I'm having to buy like ultra high quality stuff.

You say, are the bills going to add up on that?

Okay, but listen, we can take the pressure off
if you're trying to lose weight,

especially to take the pressure off, okay.

The logistics of having to organize all that huge
shopping trips and making sure we have the things

we can just put that into a smaller space.

How about two meals, you know, how about
we don't need snacks?

You know, part of the whole process food, pyramids.

And you know, they have
you have to eat six times a day, six more meals.

Never stop the consumption always.

Energy was like,
we got to be making healthy choices all the time.

Okay, fasting process simplify this whole thing so much.

Like only twice in a day.

This would be a way to start.

Do I have to make any food choices at all?

Everything else. Just open space.

Going to stay hydrated, get on with my day,
do my work, do whatever it is I want to be doing.

Don't even have to think about it.

Do you find that this is true?

Most of the time, the struggle of making healthy choices
is when it's like top of mind,

when we're focused on it, and when we don't have patterns
of eating all the time, like it can be overwhelming.

It's like I always have to be making the decisions
we get decision fatigue.

So was like, let's pull that way back.

You only have to make two decisions in a day.

If you're eating a brunch or lunch and a dinner, wow.

All of a sudden it's like, I got to make this decision
and I've got to make that decision.

And then we get in a pattern of it.

And most of what our hunger is, is about patterns,
because the body's trying to figure out when it's

going to turn on the digestive system,
and that it takes 20, 30 minutes for the body to do that.

So it's trying to predict.

And I said, if we're eating all the time,

the body's like, we might be doing this all the time
and we can be hungry all the time.

You see, we're solving many problems at the same time
by taking any dietary framework

and putting it into a beautiful, simple

fasting process, taking the complexity out.

And then one of those things is just to say, the money

that we save from not having to buy all the snacks
and extra meals,

invest that in the highest quality food

so that when we're eating, it's really good and we enjoy it.

And because we're doing the hard work
of clearing out that other space,

which hopefully isn't too hard, that's
we just float through it.

That's the goal.

We've already done that work.

That's why I say let fasting
do the work, fasting, doing the work.

Really? What?

That just means the body's always working. It never stops.

Blood's always flowing.

Hamster wheels always running around,
keeping the brain operating.

You know, heart is beating.

All that takes energy.

And we open up a fasting space.

Now there's not food coming in, okay.

Body using energy that whole time.

And when we've opened up that fasting space,
now that insulin isn't blocking the cells anymore.

That's why I say fast things
like the key that opens the door to the cell.

Insulin is like, what's lacking those cells up.

So as we open up
that fasting space door is opened up to the cell.

Now the energy can come out.

As we practice, that gets easier.

So we can just flow through that space flow state.

Have you experience that's what you want.

That's when you just flowing through a space.

You're not like counting the seconds,
feeling anxiety about anything.

Fasting flow state. That's what we want.

And then when we get to a meal
now we are experiencing okay, joy

of eating healthy, nutritious food
that tastes good and feels good.

And because it is not loaded with processed
carbs, we're not spiking our sugar.

And then, you know, crashing and having all this fluctuating
hormones that are leaving us dragging in the afternoon.

And I can't think and I'm tired.

And then we go through this cycle,
then it kicks up that craving

and we want something else to say, oh, take a deep breath
and we get out of that whole framework.

We just had a beautiful lunch. Healthy, nutritious food.

We feel so satisfied.

Then we float through our afternoon
and we get to do it again.

And we have another beautiful meal.

And then we eat off to bed and we sleep and wake up,

maybe have a coffee there,
which I call, contentment in a cup.

And if you don't like coffee, you know, have a tea
or just water you can call water contentment in a cup.

It's bringing a mindset to say, hey, this is something good,

a lot of what we experience is hunger is actually thirst.

Have any kind of liquid quenching hunger
as much as thirst get about our day?

Most people find actually fasting space

the most dialed in focused space, because we're not shifting

blood flow down in the digestive tract
to run all this stuff,

all the blood flow available for our mental focus,

concentration, every hormone out of the way and dialed in.

I know this is my experience
when I want to get something done

in a day, I'm like, I'm opening up a fasting space.

I'm hitting that hard in the morning.

I'm bringing all of my human intensity into it.

And so when we start seeing that

that fasting is giving us
actually more potential is unleashing

human potential from within our body energy
to power our body and life.

And at the same time that it's increasing our energy level,

we're simultaneously burning through body fat, blood sugar.

Do you see that we start building this cycle

the day, the cycle of the day, the habits,

the patterns that are supporting the flourishing,
of our being?

This is what I'm trying to do
here, help to model it in this, program for us here.

Fasting space.

Here is a space to center the mindset.

Because these processes are so simple,

they're so basic that we almost can't see them

in so much noise in our culture,

so much marketing and advertising, stimulating,
trying to get our attention.

Everybody's saying a thousand things,
or you got to do this and you got to do this.

It's like, wait a second.

Are you telling me that one of the big, you know, secrets

into, life is actually nothing like it's nothing?

Fasting is nothing. It's an open space.

And, so to to be able to take

that, say, very hard to sell something like that.

See, in our culture, so many things are like
things have value.

We can sell them, we can make money off them.

But, like, here is a thing.

Like it's nothing.

No money to make, nothing to sell, nothing to do.

I was saying yesterday, the,

the amazing thing is, the work of fasting

is actually the work
that it takes mentally to just do nothing.

How interesting.

A beautiful meal, yes, what a concept.

I agree, and this is, this is what, I really want.

We should really value.

Or do we decide to put in our bodies
during the eating window?

A meal is no longer a treat.

It's something more sacred.

After hours of fasting.

100%, 100%.

Think of what is happening when we eat a meal, right?

We are deciding very conscientious
and deliberately like this

is something that I am eating,
that I am choosing to make a part of myself.

Like, whoa, like that's so big we don't think about it.

So I really like bringing mindfulness
into eating in so many ways.

Mindfulness, is about using all of our senses
when we're eating.

Like, actually look at the food, don't look at the TV like,
look at the food.

And actually seeing it coming in like,

okay, it's that's intense, intense way to think about it.

You want to be eating something good
if you're going to pay that much attention to it.

And then how does it smell?

And you taste it,
see all of these signals, all of our senses?

How does it sound as we're eating it?

All of that is communicating information to the brain
about what we are eating,

and that is helping a program, a digestive process
so that it can efficiently handle it.

Think of the taste. Taste is communicating.

The body is calculating how many carbs are here,
so it knows how much insulin to make.

Takes about 20 minutes
for the pancreas to get insulin ready.

So when we taste it, nerve signals
heading down to the pancreas, it's getting ready

so that it makes just the amount of insulin
that we need to handle it.

The incredible beauty and synchronicity of everything
that's happening in the body.

But think how we short circuit it.

We throw on Netflix, we're watching a thing.

Food is coming
in. We hardly know. Like I say, don't do that.

You know, don't do that.

Make your saint make this a very special experience.

It is a special, experience.

Make it the highest quality food.

Realize this is becoming a part of you.

This is what is going to nourish your body so that you
accomplish every good thing that you want in your life.

And then it should be enjoyable.

So you know, a fasting process could be viewed,
you know, from society,

from someone who is not approaching it
thoughtfully, from a negative viewpoint.

You're saying like, oh, here is someone
who is just restricting themselves severely.

They must.

Do they not love food, they're not enjoying food.

My perspective is so far, it's like literally
on the other side of the galaxy from something like that.

I love food, I want to experience food.

Food is one of the most joyful experiences that we can have.

It's how we connect with friends and family.

And it's it's one of the most enjoyable things that we do.

The the joy of fasting, to me,
is the accentuation of the joy of eating.

I've described it like a dance or like music.

Like music is beautiful
because of the space between the nodes.

And so when we are playing music, like if,
if music was just a constant tone

by, like you would get, it wouldn't be beautiful,
you couldn't stand it.

You would say, shut it off, okay, but bam, bam, bam.

We create a beautiful rhythm.

This is everything that we are trying to do in life
and health.

Beautiful rhythm, music giving us, like,

you know, the the dance of life,
the metaphor of what makes life fun and enjoyable.

So by creating this space is what makes the nodes beautiful.

Space in our diet helps to make the the musical notes

of our eating the most beautiful part of our day.

This beautiful bowel
that is, bringing health and enjoyment.

And you taking that much thoughtfulness to it,
I tell you, when

when you're like,
this is like the music of my life is like bringing the joy.

It's it's hard to put something bad into your body.

Like if, if you have this total health mindset
and you realize how powerful food is

it, it's like at this foundational level
that can keep disease away from my body.

You know, and you're using every sense
and treating it, like you say, like a sacred process.

It's almost impossible.

I find, personally, after practicing it,
I've been dialed in for a solid decade.

You know, it's very hard to eat anything unhealthy.

It's like, I don't want that to be part of me.

I don't want I know how I'm going to feel.

I've been through so many cycles of of compulsive eating.

I had a huge trouble with it.

You know, when I early at the clinic, we got the break room,
everybody bringing in the donuts, everybody

bringing in the things you feel if you don't eat it,
you feel guilty because of these perverse social dynamics.

And then I was like, I don't want to eat it.

But then it's like, but then you smell it.

I was like,

and then I'd have a thing where I eat one, and then I find
and then I'm eating the second I'm like, why am I doing it?

And you know, it's so hard,
the food that the design in our society is so addictive.

It's just hitting deep in these centers.

You can get in such a tough way with it,
where you've really got to break out of it.

You had some people sharing on the channel here
last week that they took a three month through the fall

here, took three months to break a sugar addiction,
and then they're out of it.

And then the now they feel after three months
I said they're out of it.

They don't feel, this draw to it.

And I say protect that space.

I've experienced that where it's like,
you know, you get out of it.

And then now from it, you say, oh,
we get some perspective from it.

There's the other thing that the fasting space does,
like when we're eating all the time and we're in the cycle,

give it a break.

Helps to get some space from
I think of like, the the saying, right.

Absence makes the heart grow fonder. Right?

Take some space, build the anticipation, help
make it a special event.

Puts everything in a place.

How we bring the joy of eating.

Maximize it. Fasting. Help us maximize it.

And then, see the joy of fasting also.

And that is a total inversion from the way the society

thinks society would think the suffering of fasting. Okay.

Until you talk to somebody who practices it

with someone who is learning, and then you realize,

like in a society that is totally overwhelmed by consumption

in in a society that is spending billions
and billions of dollars and working so hard

and burning out in the gym to try to lose weight

without stopping a consumption, to find a process
where you say.

Are you saying, I can float through this space
and come to feel normal and actually feel better like that?

So that is joyful.

This is what I want for people increasing joy
by finding peace and contentment.

And we can find that without food,
we can find it, in something as simple

as a cup of coffee and, and some open space.