Fasting Space

Welcome. So nice to have you here with me.

Fasting space evening edition here.

If you are trying to
keep the food space

free in the evening,
a little micro fasting space before bed.

And isn't that a trick?

I say, hey, let's hang out.

We'll help you with that.

If you are looking to just wind down
at the end of the day,

spend some time in a healthy space

with some good,

good vibes.

Calm vibes.

Then hang out.

If you're here with me, live.

If you're here on the replay. Either way.

So nice to have you here.

We share this space
across space and time.

A chill little space whenever you need it.

I brought a few things
here with me to share with you.

Help you out? Some things.

If I'm trying to make it
through the end of the day.

Try to bring the stress level down.

It's like bring the lights down.

Bring the stress level down.

If we're trying to head in the evening,

say we're
going to sleep really well tonight,

you know it's going to set us up
for the week to come.

Man, we want to stack everything
in our favor.

So we're going to get the lights down.

Start
telling the brain, hey, it's time to start

relaxing a little bit.

Got a beautiful camomile tea here.

I say hey, grab a tea.

Join me.

If you would, like,
give you a little cheers to good health.

And good evening.

Here.

What is your experience
like in the evening?

With food like, this is a big thing
that I want to dive into.

I'll just tell you my background
historically, growing up,

you know, I was a formula day eater.

Breakfast,
lunch, dinner and bedtime snack.

The idea.

And I kept that going,
you know, for a while it served me

while I was a high school
athlete and just running, running,

growing
and, you know, trying not to lose weight

when I'm like, trying to grow
and running a track and all these things.

But I kept that pattern going, you know,
probably longer than it should be.

And, you know, all of a sudden I'm
a young adult and not so,

active as I was
and start putting on some weight.

And that was the first experience
that I had in a fasting space.

They tried to drop a bedtime snack.

Man, was that a trick?

You know how that is.

You get in a habit,
a pattern with something

and it can be a trick.

As you're so used to it.

You say, how do you go to bed
when you don't have something in there?

Whoa.

Here's step one for me.

Beautiful little camomile tea.

I really like getting the loose

leaf tea because you can, you know,
you actually see it.

You know, it's
not stuck inside of the bag.

You look at these beautiful, peaceful
little camomile flowers.

Helps me anyway.

Appreciate them.

Smells so good.

The warmth of it.

You know something?

A small little glass like this.

Something that you can hang on to.

Here's really bringing a practice.

If we're here, we're trying to

navigate an evening space,

calm things down,
get our mindset really settled, help

any stress that we have
at the end of the day.

Let it pass by something

you can hold nice and warm and comforting.

Some simple little things

here at the end of the day,
really going to help us do that.

Take a deep breath.

Smell a beautiful tea.

I got this beautiful candle.

It was a nice beeswax candle.

If I'm trying to really chill out
at the end of the day like this,

like this is what I need.

I'm going to grab something like this.

Beeswax candle.

No phthalates,
no nasty stuff in it, no secret fragrances

that are actually toxic stuff.

Just things that are pure and natural.

And these are the types of things we want.

Natural light coming.

None of these blue tones, right?

We got all the blue tones dialed out,
all the harsh things dialed out.

So as much as we can in this digital
sort of space,

this is really key space.

So my days I spend my time
helping people with metabolic.

Sort of situations.

That means losing weight
if people want to do it, trying to get

blood sugar, blood pressure, cholesterol,
all these vital things

in a better place.

Evening space,

this is just critical space
for that, in my view.

So important.

It's so here we get an opportunity,

take a little bit of time.

What is your mindset

ad at the end of the day
in this critical space,

what sort of things
are we putting into it?

Something clean and simple.

Calm and settled?

Or is it Netflix?

Something

ultra stimulating?

It's like here, this session,

what we're doing here?

Something much

more settled.

No attention hacking.

Right. Nobody.

Attention hacking. You

know, algorithm

trying to get in your mind, I say

I brought you
this to is a beautiful little sage.

I'm sitting by the candle.

Just hold up a little bit of that sage
here.

A little bit of incense.

And that has the most the sweetest smell.

Sage.

Have you ever smelled that?

A little burnt sage.

Many people, many traditions.

We use just a little bit of sage like this
cleanse an environment.

Certainly to me it it brings just the,
the smell of it

just brings a sense of clarity
and peacefulness.

Already that's helping me call the mind.

Right.

Do you ever experience it at night?

You're trying to wind down, but it's like,

oh, all the other distractions are going
and it's like,

then the brain starts going.

I was looking at some quotes
the other day.

It was something about sleep.

It said, like me
says like, oh, let's go to bed now.

And then it says, brain says, no,

we need to stay up and we need to rehash

every mistake we've ever made.

Doesn't it feel like that sometimes

struggling with insomnia, struggling

with so many things, it's like,
let's like, look at that sort of space.

How many tools and how many things
can we bring into a space

at the end of the day
to help us set up success for the night?

You know, when the night, metabolically,
mentally

the night.

We want it to be a space
that is restorative,

recuperative, refreshing.

Be so frustrating.

If that's not the case, how do we set
ourselves up for the most success?

Here are some ways to bring in that vibe.

We got a center deep

in our brain
that is understanding day and night

clock sort of

system, so we always know what time it is.

We have the sense of it

so helpful.

Turn the lights down.

You come the fasting space in the morning
with done hundreds of sessions.

We got the bright blue like a sunrise.

Lights are on right.

Get everything going in the morning.

It's like total opposite at night, right?

You want to set things up for success?

Start with bringing the lights down.

Start with bringing the intensity down.

Give the system a chance to rest.

So to me that's fasting space.

And, for the body

biggest thing we want to do

you have a nice dinner
and then let that clear out.

Key. Kiki.

So many things

we can bring into that space
that can make it difficult, though.

It's the easy thing to do, right?

If we're dialed in on Netflix,
we're dialed in on the football game.

We're dialed in on anything. Right?

So easy to make a habit
where the food comes

with it.

Hunger.

What? We experience hunger.

Most of the time.

It's about patterns.

It's about cycles.

See, we're getting hungry before bed.

We're struggling with late eating.

We're in a space.

We say, oh, we're trying to unwind this.

I want to tell you,

not a permanent space.

It can feel like it.

Patterns that we have in
our life can change.

I want to give you hope with it.

A space like this,
this is my idea of it anyway.

A space to actually help us do it.

Say, oh, man, look at the clock.

It's hard to dial in here as a dial
in on some fasting space.

It's like metaphorically, what we're doing
help us to physically do it in the body.

I want you to be filled with hope on it.

Any challenge?

We have this sort of space for me,

this channel, our sessions
for metabolic health.

We're trying to overcome any obstacle
we face.

And, is absolutely possible.

I was thinking today about this.

Have hope.

I want to share this little line from you,
from this book

Dear Artist by John.

Listen to these words.

May you stay harvesting hope

that's how this starts out.

It grows wild in the woods,

overgrown with despair.

If you want to feast on it,
you must look for it

even when it's hard.

Especially then look for it.

Hope is there

is pain in you.

Now starts your craft.

Bless your pain and all its flowers.

I offer you these composting words.

How you would treat a newborn.

Learn to treat your precious heart.

May you know peace.

May it live a long life within you.

Thought this was such a beautiful passage.

I just loved it as I was reading it today.

So hope that was kind of the key thing
I was thinking about.

Hope for whatever barrier
we are approaching metabolic space,

whatever it is.

All right.

Hope just to have a peaceful
night of rest.

You know, if we bring it down,
we got to start small in a space.

What are we hoping for?

Like it says,
to find a space of peace and contentment.

Space or just the racing

thoughts can die down.

It's so interesting.

I think even how he starts. May you stay.

You know, it's just implying, like,
we're leaving,

you know, it's like he's imploring
us, you know, the reader

stay, you know.

Do you ever feel overwhelmed with society
these days?

Like I say,
distraction, industrial complex.

You know,
just like the whole ethos of all of it.

Everything faster, everything more.

Everything bigger and flashier.

Like, is anyone else tired of that?

I am so tired of it.

It's like always on to the next thing,
you know what I mean?

Always another thing.

And so like,
even just these first words just stay,

you know,
just sit with something a little bit.

And so this whole passage to me
is about hope.

He's saying like just.

Don't give up on hope.

You know, stay harvesting hope.

I think think of planting. You know,

to me that's something.

That we can really dial in on
in a space like this.

Right.

Try to pass a time staying in a space.

Try to stay hopeful and optimistic.

Finding the light

in the midst of a dark season,

a difficult time.

Hope grows wild in the woods,

overgrown with despair.

Hey, I hope you're not experiencing
anything like that.

But we can resonate with it, right?

We can definitely resonate with it,

even if it's not something so visceral.

You know, like woods
overgrown with despair.

Hey, we all got stuff that we're working
on, right?

We all got issues.

Like when we lie down at night,
like the thoughts that come right?

And maybe it's maybe it's coming long
before the head hits the pillow.

And maybe that's something
that we bring into a space like this.

That is part of the struggle that we have.

Like, because,

you know, the kitchen is always open,
right?

It's like it's right around the corner.

We're sitting here.

We've identified the metabolic space
that we're in.

So key, so pivotal.

It's like

so difficult though can be

even in a dark space like this, he says.

I just love the transition.

You want to feast on it,
feast on hope, right?

Even in the midst of despair.

These are like really powerful

words.

Something like this.

This is the type of thing
that I really love.

At the end of the day, grab a book, right?

The light is down.

No plot is gonna get us right.

It's just giving us encouragement.

It's telling us, look for it,
look for hope.

Even when it's hard.

Especially when it's hard. Right?

So in the midst of whatever

we're dealing with in this day,
here we are in this space.

We're filling
our mind with positive light.

Whatever struggles

we can have,
we can bring them into this space.

We can approach them
in the most thoughtful way.

Hope is there.

It says is pain in you.

Now starts your craft

like pain.

Whatever the starting point is,

we start unwinding it.

You know, here
I think this is a space really to do it.

You know,

all the other distractions are gone
the end of the day.

And we're gonna,
like we're saying, planting a seed

for tomorrow.

I really like this thought.

Can we plan to see right here, right now
of hope for tomorrow?

What is the seed that you want to plant
here?

You know?

What are the steps we can take

in the fleeting moments of day
that we have left?

What can we do here in this space?

to grow and flower tomorrow.

What does he say here about the flowers?

Bless your pain and all its flowers.

Boy, that that was one of the lines
that I took it.

I looked at it and I was like,

what?

What is that?

Best?

Bless the pain. And it's flowers.

I, I'm just thinking of the camomile
flowers.

Okay.

Camomile flowers to me, the type of thing.

Soothing at the end of the day.

Soothing the pain.

What are the flowers of the pain?

To me, this is thinking of thoughts

that we've had on the channel over
the last couple years.

Disease as teacher. Right.

Difficulty bringing new insight,

new opportunities, new perspectives.

Here, at the end of this day,
we're looking and finding hope in a space,

grounding ourselves in

beautiful practices,

little ritual
that can help us get our mind

in a grounded state,
help us move toward health and wholeness.

Even with these last moments
that we have in our day, whatever

we have left in this time,

say, maybe one of those steps
is just saying, you know what?

New priority in the house
kitchen is closed.

You know,

kitchen is closed until tomorrow morning
or whenever

it is or tomorrow afternoon,
whatever your practice is,

no rules are love that one.

No rules.

Just things that serve us

and those that do not.

How you would treat a newborn.

Learn to treat your precious heart.

Just think.

Think like cradling a newborn, you know.

And then think you know.

Isn't this the motion you make?

Protect that thing?

But then look, our heart is right here.

I just think this writing is so beautiful.

Can you think of

cradling your heart that way?

I think about,

we watched a movie in our house
over the weekend.

A little violent,
a little bit like, way to end a day.

You watch some action movie
at the end of the day, right?

And you think, well, you read something
like this, say, well, this isn't really

the type of thing
that would be like cradling

our heart, right?

Treating it like a precious newborn child.

But look at some of the things
that come into an evening, right?

Is so easy to look by to say,
oh, it's just a movie.

You know,

it's like, well,

I don't know.

What were your dreams like

after watching a movie like that,
you know, and and how is the mindset.

And so this is really making me

think about it
because I didn't sleep so well last night.

You know what I mean?

Sleep like the ultimate priority, right?

For our health to move forward in health.

Kind of got to

build the sleep when you were in,
you know, sleep medicine looking.

People talk about like,
sleep architecture.

Like it's like a building,
like we're building it.

What are the materials
that we're building?

That building out of?

Would you say
you've been treating yourself that way?

I have been in a season

of trying to show myself
grace, show myself

patience.

Cutting back

a super have cut back,

cut back on the cut back on the lives.

We're doing the live show
so much every morning, which I love.

Maybe we'll be back to it.

But I would say no.

Even in this space,
not treating myself like that.

Maybe that's an aspiration for ourselves.

Just in this evening,

can we treat ourselves so kindly?

Protect the heart.

So that we may know peace?

This is my wish for you
in this day that you would know peace.

May it live a long life within you.

I can say one thing in the space

metabolic space is struggling with late

eating, struggling with

a weight loss path that is difficult

is not the type of thing
that usually people say.

Be a peaceful sort of space.

This to me is a peaceful space.

For me personally, this felt like

what I needed, right?

Like just a space.

Some open thoughts,

get some ideas out.

Bringing in

a vision right of peace in our life.

Breaking free from cycles

that are not serving us.

Sitting in spaces

that are,
you know, if we say, you know what?

I've done some hard work.

It's time just to sit in a space.

See, that's the end of the day.

Nothing else really to learn.

You know,
we don't need to learn another thing.

I think there's a lot of pressure

always to feel like, you know,
learning is another form of doing.

And of course, learning is great.

I love learning things, but.

Especially late,

you know, it's like we gotta stop the fire

hose of information.

It's enough to just be in a space,
you know,

don't need anything else in it.

There's a great analogy,

a great perspective for the body.

You know, when we say kitchen is closed.

We're putting the habits,
the patterns in place

to respect that.

We're just opening up space in the body.

Body knows where energy is.

I think this is one of the most beautiful.

Things of fasting.

Think about what happens overnight, right?

Body is just fine.

Body knows where energy is.

It has all these immense resources

running overnight.

It's a take just a minute.

Have some gratitude for our body
that it is powerful,

that is here to serve us.

We see going into that space.

Hey, we don't need anything else here
overnight.

We see that we're good here.

So just like we say, fasting space
in the morning, maybe grab a coffee,

just let the body float through that space
a bit.

That's fine.
Look what we're doing on this side.

We can back this space off
the other direction.

Powerful space. The.

Opportunity, I like to say,

giving a gift to the body.

Fasting and giving a gift to the body.

Some space to rest.

Do you ever feel like.

Man, just the thing I need right now
is just nothing.

You know, the more distraction
we have in our culture,

it's like the less space, right?

Give a gift to the body.

Give a gift to the mind.

You know, just just some open space

without all the constant

drive.

Everybody
trying to sell us things that we need.

Listen, here's

a little bit of an antidote to that.

It's like fasting space. Actually.

You know what I need? Nothing.

Thank you very much.

I'm good.

A few camomile flowers

and some hope for tomorrow.

And some gratitude for the body.

These are the things that have immense
value

to me.

Like a deep breath,

you know,

and the opportunity

to take another deep breath.

This is what's good about a space
like this.

You know,
we flow through a little bit of space.

We get some thoughts out.

I know for me what's happening.

I came into this

space like, oh,
try to turn that light on, get the candle,

get the camera, set up things
like all the things.

So all there's
a bit of anxiety to do that.

But then the thoughts settle, right?

Isn't this what we need
at the end of the day?

Right.

If we're trying to build a strong

and powerful mindset,

finding strength within ourselves, hope
within ourselves, realizing

the empowerment of a fasting space,
I don't need anything else here.

All of these practices are coming
together.

Settling the mind,

bringing us down
into awareness of our breathing,

our body.

I hope you're experiencing this too.

You know,

anxiety is calming down.

Thoughts are calming down.

Breathing is slowing down.

Contentment is increasing.

Do you feel it
kind of in here, like we were saying,

like the reading was showing us,

treat

that precious heart like a newborn, right?

Fragile needs protection.

Gotta be so careful with it.

Take a big deep breath in with me here.

Maybe think a little bit about
where do you keep tension.

You know, where do you store
stress in the physical body?

And when you take a deep breath

like that for me,
I keep it shoulders, neck.

When you take a big deep

breath in like that,
can you just feel even in the shoulders,

can you feel and stretch out
just a little bit?

Can you loosen that up just a little bit?

Any tension
that you have left in the body,

can you send it out with the breath?

Are things good in the body?

Breathe goodness into it.

If there's a place that is not good,
breathe goodness into it.

Breathe darkness out a bit.

Breathe heaviness out of it.

The breath flows in

bringing us peace and calm into the body.

The body is using that breath.

So the fuel that's
running the whole system,

the oxygen.

The moment after you breathe in,

it's flowing all through your body,

combining with the energy

within you
to power every cell in the body,

this beautiful system,

where is the energy add for you
in this space?

Are you feeling

energy in the body?

Are you feeling a blockage somewhere?

Still?

How have you responded in the past
to that sort of space?

When we get in a really thoughtful space
like this,

maybe we can start unpacking some layers
here.

Where are we at on our journey?

You know, both in life,
in the big picture, in our health journey.

Like,

to me, I'm feeling lighter in this space.

I say, let's just try to float
a little bit in a space,

think a little bit about.

Any blockage we have, any discomfort,

any mental discomfort,
any stress, any anxiety.

Maybe we have treated that in the past,

maybe even late.

Some food, some cycle.

Are we out of it now?

Are we floating out of it?

Maybe we close our eyes a little bit,

maybe try to see it.

We look into the past a little bit.

See what does our life been like?

What kind of cycles and patterns

do we see
when we look objectively at our life?

And how are those serving us here

and turn our gaze off into the future?

What do we want that future to look like?

What do we want it to feel like?

When we're approaching a start of a cycle

that maybe isn't serving us, can we see

a little bit different path?

I know for me, I want the future to feel

peaceful

and grounded.

I want the thoughts to be settled.

I want the mind to be at ease.

I want to be making decisions

and moving out into the world
from that type of place.

Choosing, not reacting,

living from a space of joy
and contentment,

not striving and

seeking always.

In order to be at peace like that.

Think. We think of the body.

We think of the mind.

We can bring it weighed down into the body

as we're sinking down in here.

To me, this is really a meditation space.

You know, we've got fasting
space in the body.

We're saying, look, it's
just one more distraction that we're

removing,
opening up the space here, end of the day.

Dig down

into the body a little bit deeper than

in order to be at peace, mind and body,

which is the same thing.

Even the individual cells of our body,

they have to be at peace.

Just think of it.

We are somehow, or just this collection

of cells all bound together

into this body, this being.

Cells communicating with each other

with hormones in the body, right?

Hormones and their absence

communicating to the body
like what is happening here?

What is the state of things as we're

going through this process?

Comforting t's

helping to bring the stress down.

The light is down.

The breathing.

It's changing things in the body.

Do you feel changed?

Do you feel that you're changing

that change that we're feeling?

We're changing the experience
of the cells.

It's like

as we are

bringing the stress down,
stress is still out there somewhere.

Okay.

Things that we have to deal with,

they'll still be there tomorrow.

But look, we're kind of

pushing out.

Creating

a space a buffer.

And cortisol level is dropping.

Adrenaline is dropping.

Right.

Parasympathetic flow is happening.

Messages from the brain, from the mind

sending out into the body
is telling the body

everything is safe now, right?

Can relax.

We need space like that in the body.

Space like that
does a lot of things in the body.

This anti-inflammatory space.

Turn down

cytokines, all kinds of

chemicals and signals,
getting things riled up.

Say, we don't need that now.

Dropping that cortisol level

that's helping blood sugar to drop.

It's affecting
everything in the metabolism,

helping our insulin level.

So like, look, all these technical things

don't have to know anything about it and

can just see all the body's calming down.

You see

putting the cells in a peaceful state

somewhere else.

In the book that we read, Dear
Artist was saying

some making ourselves serene.

How would you assess

the cellular environment
that your cells have been in?

Is it serene?

Boy, that's something to think about.

Wouldn't you like the cells of your body

to be in a serene and peaceful state?

Boy, I would

I want to give a gift to the body.

Right?

I want my cells to be in a serene
and peaceful state.

What would it.

What would life look like

if our cells were in
a serene and peaceful state?

I don't

know what your life is like, but I think.

Mine sometimes like a battlefield,

sometimes like a.

Some sort of corporate office.

You know, it's like deadlines we got, you

know,

even if we got to go work
some corporate job, right.

It's like, no, we really do.

Like our body is in this space.

We got the deadlines.

We got the stuff to do.

Right.

A practice like this

in the evening,
shutting off all the distractions.

Let's
at least for a little bit of our day,

a little bit of our time,
a few precious moments

bring some serenity to the cells.

This would be something

to journal about, you know.

I am a huge a huge advocate of a journal,

an actual real physical journal.

You know,

to write the thoughts into.

And I'll be writing about this

experience in it and then think, okay,

did investing the time

into a couple
little rituals in the evening?

Did it help the space?

You know,

did it help me get through a space without
eating something that I didn't want?

Did it help me get the mindset in a space
that was like

planted a seed of hope for tomorrow?

Did I sleep better?

Did I feel more at peace?

Did I feel more grounded?

Did it pay off tomorrow?

This will be the thing.

Are we feeling tomorrow

refreshed from the investment that we made
the night before?

This would be some key things to

write about in the
journal and keep an eye on.

Keep an eye on it.

We can think a lot about morning routines.

You know,
morning rituals in a fasting space.

Get up, have the coffee,
all these sort of things.

I'm dialed in on that, you know.

What?

If it was the evening routine
that was even more powerful,

even more important,

it may very well be.

Research would suggest that it is.

I would say many studies have looked at

timed eating protocols,

find more success for people, more power

in weight loss in research.

Mind you,

when the fasting space

is dialed in in the evening.

Now, real life is not a research

protocol. And.

If I approach a 100 random

people with no.

Preparation,

no discussion and say,
hey, would you rather

open up some food free
space in the morning or in the evening?

It's going to be like 95
out of 100 going to pick the morning.

But we aren't just a hundred random
people, right?

We are very thoughtful people.

We're in a space digging deep into

the body, the mind.

How do we mold and shape our experience
into something

really, really healthy and positive

and so we can sit in a space like this

and think deeply about it. And.

From a space like this,
hopefully feeling very centered

and grounded and calm and say,

it feels good,
you know, this space feels good.

I could see adding
a little more of that to my life.

And this is the way that I have
people approach

every sort of health space

gently and feeling called to it, you know?

Nothing ever forced,

nothing rushed, everything open,

joyful, hopeful.

It's the key word.

From today,

you can do a little scan through the body
here,

right now.

Picture this soft, golden light

like we have just scanning
through the body.

It's on a mission.

It's looking for any remaining stress

or tension.

Moving through the head.

You can feel it like a warm
light coming across the face.

Are you holding any tension yet?

Maybe in that job.

Feel free.

Push on that space
anywhere you have a little tension.

Just give a little push in there.

Hold a little pressure there.

Telling those muscles it's
just giving them permission.

He just let that go, you know?

Feel that warm light

coming down through the neck.

Through the shoulders.

Feel it down through the arms.

All the way through the hands.

The fingers. Maybe you.

Stretch those out.

Maybe you make a fist and then release it.

This is what we want to do here.

At the end of the day, just release.

Don't hang on to

anything from this day, okay?

Anything that is weighing

us down, any tension, just let go of us.

The hands showing that. Then

send that light
all the way down through the legs.

All the way down through the toes.

Just finding any remaining tension.

I hope this space has been a blessing

to you in your day.

I wish you the very best

in whatever
remaining time you have in this day

and in the night to come,

and I will look forward

to seeing you back here
on the channel in the future.