Intermittent Fasting 101 - The Ultimate Beginners Guide

👉 Get Full, FREE Access to Barbara McDermott's Everlasting Weight Loss & Intermittent Fasting Program:
http://bit.ly/3ao9vl5

The 30-Day Everlasting Weight Loss Program Includes:
✅ Step-by-Step Instruction
✅ Meal Plans
✅ Recipes
✅ All the resources... shopping lists, checklist, and guides.
✅ 24/7 Support
Get Free Access Here: http://bit.ly/3ao9vl5

If you've ever thought about trying intermittent fasting or if you've tried in the past but found that intermittent wasn't a pleasurable experience...

In this episode Barbara McDermott, SHIFT Formula founder shares how you can tap into the many health benefits of intermittent fasting without suffering.

Here's what you'll learn...
1.) Fasting health benefits
2.) Who is fasting for?
3.) How to use fasting to push through a weight loss plateau
4.) The perfect use of a fast
5.) Fasting foods to use to crush cravings and retrain the brain
6.) Learn the #1 Risk Reversal
7.) The positive impact of fasting to prevent / fight cancer
8.) Strategic Fat-Focused Eating
9.) The Importance and Benefits of taking an Insulin Vacation
10.) Fasting fundamentals
11.) 5-Day Fasting Outline
12.) What to eat during a fast?

Listen now and replace fasting torture with natural effortless fasting.

Read the article version of this podcast here:
👉 TBD

Learn How To Forget To Eat™ Your Way To Cravings-Free Weight Loss & Health Gain:
👉 http://Forget2Eat.com

Barbara & Charlie McDermott
SHIFT Formula
1 Bayview Blvd.
Fort Myers Beach, FL 33931
https://ShiftFormula.com
888.477.4300

=============HEALTH GAIN RESOURCES==========

📝Show Notes and Resources:

📘 INTERMITTENT FASTING BLUEPRINT Guide (FREE) - 'Easy, Hunger-Free Fasting'
👉 http://bit.ly/2CQUd9O

🖥 Schedule Your Forget To Eat™ Discovery Call:
👉 http://bit.ly/2oYfewc

===============LISTEN TO OUR PODCASTS============

iTunes:👉  https://apple.co/2IDjlpp

Stitcher:👉  http://bit.ly/2Vhbxje

SHIFT:👉 https://theshiftformula.com/podcast/
____________________________________________

►Subscribe: http://bit.ly/2Dc8gr6
►Find us on Facebook: https://www.facebook.com/theshiftformula/

Transcript

speaker 0:   0:00
Hi and welcome. My name is Barbara McDermott, founder of Shift Formula. And today, in this mini lesson, we're going to go through the incredible power that you own with inside you. If you just go for piers, a time of getting out of its way. It's called Fasting. In our shift formula community, we are all about being fast focused. Cool thing is in our community, it happens for many of us without us even realising. Fasting can happen when you understand how to make it happen. But let's look at the benefits that are yours for the taking. Should you choose to wield your inner power when we fast go for periods of time without eating, we are engaged in the powerful action that is health risk reversal. We can reverse aging. Well, not so much. We can't like Benjamin. Button it, but we can slow down. We could slow down the aging process. Got healing. Happens when we are not eating. Give our gut our digestive system a break Inflammation quiets down brain literally rejuvenates gets more powerful, gets more productive. Cancer growth can indeed stall during periods of fasting, heart disease, plaque buildup that can be resolved. Yeah, it happens. We've seen it happen. Energy and mood up. Tick meaning, you know, surge up more than it had been. Most of us don't even realize how tired we were until we weren't tired anymore. That's pretty cool. And what many people with the majority of the population go to fasting for using up body fat? Body fat is mobilized. Body fat is mobilized when we're not eating. I want you to understand that fasting is for anybody. Everybody. When you were a kid, you fasted daily, probably even realize it. You know, you didn't have, Ah, the kitchen at your disposal as a kid. And you waited till the next meal. You certainly closed the kitchen at night and slept through the night. I remember those days slept through the whole night and you didn't. Didn't have your first meal until it was given to you. Think about your school days when you're busy really preoccupied with the schedule of school and sports or theater or athletics. You know, whatever. We are involved in all the different clubs. You went for more hours without eating as a kid. Then you probably do now. But if we want to offset or avoid dimensional Alzheimer's. Fasting is the way out. How about reducing your cancer risk? Amen. Fasting is the way to do that, relieving chronic pain. I can't tell you how many of our shift insiders in our community know that on the days that they're fasting, pleasantly fasting, pleasantly, not hungry but fasting, their pain is for less. One of our shift insiders actually had a heart blockage that the doctors were keeping track of over the months. And then guess what? They couldn't find the blockage anymore actually resolved, reversing the plaque buildup. That's heart disease fortifying, of course, being able to use your body fat, which is what weight loss really is all about, right, using a body fat and again, anybody who's looking, you know, to gain a few years on this planet not being old and, you know, deteriorating. It's for all of us, every single one of us. Many people would use fasting periods to push past her through what's sometimes called a weight loss plateau. I'd like to call it a weight loss, flatline. Why? Because plateau and stole sounds like it's gonna take a lot of energy to push through about a flat line just means that we're not gaining weight. We're not going backwards. We're just not seeing forward progress. With our body composition reducing, we still don't have the pain. We still have an incredibly productive brain. We still have cravings. Free life. We still have that energy, but the weight loss, the body fat use isn't happening. There's a whole mechanism called home Leo Stasis that drops your metabolic rate down so your body wants to hold on what it's used to holding onto fuel. Your body fat is fuel, but after you've been through a plateau or appeared of flatline, your body allows weight loss toe happen again. Because you've established a new, normal set point weight loss has to be like this. She little bit down and hold. Those flatlines have toe happen because it's your body's adjustment period to its new normal, no different than deep diving or ascending A. You know, high altitude mountain. Your body has to adjust to a new normal, and from the new normal, your body will allow you to go further. Okay, so that's why, uh, plateaus are to be expected and actually celebrated because it's your new set point, and from there you can keep going. However, putting in periods of not eating pleasantly, it's gonna make you kind of nudge. You threw that. That's flatline place. We use fasting often times just to get back on track. Holidays, vacations, parties, celebrations. All these things of life. The break room. How many people are having a birthday this month? Am I right? It's very challenging in the world today to stay on track because no one's got your back but you. But when you understand how food operates within you, it gets so much easier. But using a fasting day or two can really get us back into our dialed in shifted lane. And here's what we really love. This is how we crush cravings and retrain our brains, actually crave healthy fats. Have our brain actually crave things like cruciferous vegetables loaded with butter? Okay, it's it's really about the fat. Fat is the antidote to cravings. You might be eating fattening foods, but your problem eating fat foods eggs, butter on your fish broth with butter and cheese roll examples of foods that can crush cravings. Yeah, and we also use fasting because the doctor will tell us. You know, if you can just lose some of the weight around your middle, I guarantee you we can get you off your breast cancer post medications. We can dial back your blood pressure medications. We can dial back your diabetes medications. You know the reason why reducing belly fat is considered the number one riskreversal is because belly fat is not like fat deposits on other parts of our body. Belly fat can act almost like an organ or gland act like and organ or gland, and that it it will secrete compounds. Belly fat actually secretes inflammatory signals. Cytokines. These are, uh, all involved in every metabolic syndrome. Lousy that comes along with an expanding waistline. I think about a woman who is in a breast cancer situation. Right. Breast cancer is breast tissue cells that are growing out of control, not behaving as they're supposed to. And if she has a belly fat situation and many with breast cancer tend to have that association, that belly is actually pumping out estrogen. This is why we have the man boob you No problem in the world today that belly fats putting out that female body part hormone estrogen. And if you have breast cancer, you do not wanna have an excess of estrogen being pumped out by that belly fat to stimulate the growth of the breast cancer tissue. Right? So reducing belly fat is the consider. Number one risk reversal can be all very few of us in the planet today who aren't in the game for losing, using up some of that belly fat. So how do we fast How do we make it pleasant? You know, Barb, you're always talking about how you guys forget to eat. How does that work? Well, the reason we forget to eat and we pleasantly fast is because we know how to live fat focused. We actually strategically eat. Get that we eat. We eat strategically to generate periods of just not being hungry. And if you're just not hungry, what happens? You eat less often. And when you eat less often, you're in fasting, right? Whoa. It just happened to me, didn't it? But here's the power power internal move that you are achieving When you're pleasantly not eating, you're giving your body a break from your fact storage hormone. Insulin. Insulin is always present in your life. If you didn't have in your life, you would be dead. We wouldn't be having this conversation so no one gets out of this without insulin. The trick is not to have an insolent riot, a lot of fat storage hormones circulating all the time. If you have an expanding waistline, you've been in an insulin riot. We want youto have. We want to help you get your insulin quiet or lower. We don't want to be the loudest player in your body because other things happen when it's the lattice player, which I'm gonna get to. But it's really important to realize when you minimize if you minimize your insulin, that's the way to mobilize your body. Fact, when insulin is the dominating presence in your bloodstream, fat burning is not an option. Any of you working out more often more intensely and more on maybe of longer periods and still carrying that spare tire around your waist. How many times you've been to a kick ass Excuse me, exercise program class, and they're saying you burn to 2200 calories today that was like, yeah, fist pump in the air and everyone walks around out of the classroom with the spare tire Still around the middle is because for exercising in an elevated insulin and insulin riot, stating that whole workout you were burning sugar. Probably some muscle, too, because you can convert protein to sugar. But you didn't get into the fat tapping. It's because of insulin. So what should remember this? If you take anything from this little tutorial, it's on Lee. When insulin is minimized that body fat is mobilized. You are not tapping into your body fat unless you get your insulin riot to an insulin quiet. Okay, I know I'm saying the word insulin a lot, too, but hold on with me. Let's go. A little science here. Little deeper science just kind of grazing the surface here. But it's powerful to understand the benefit and why you do indeed want to minimize your insulin, you know, insolence not just free of the poor friend. Yeah, but diabetes. Or maybe the friend's daughter, who has type one diabetic. And, you know she has to inject insulin. Well, everybody releases insulin every day, all day 24 7 And if you're fighting an expanding waistline, pain in your joints and a keen ISI for forgetting where your car keys are. Someone said, Yeah, Barbie Ortiz told us a story yesterday. Little dementia coming in, battling heart disease, any form of diabetes, neuropathy, restless leg and all the auto immune conditions, which could be softened by insulin. Where was I going with that long thread? But insulin is a domineering force in your life. Whether you realize it or not, that's the powerful information. You know, diabetes is the messenger of the 21st century, and it's not the word diabetes. It's insulin and glucose, glucose and insulin. That's diabetes, where diabetes throws us all off. I don't have diabetes. I don't have a blood sugar problem. Yeah, that's cause you're wearing around your waist. Belly fat came from the blood sugar, came from the carbohydrate. Okay, so when insulin is elevated, why would insulin be elevated and domineering in your body at any time during the day? Because it's responding to blood sugar. What's blood sugar? It's an influx of carbohydrate that just breaks down to glucose. That's blood sugar. If you see a buffet full of carbohydrates, you want to save yourself. Oh, that's a buffet of blood sugar because that's what it iss fat does not become. Blood sugar Protein can become blood sugar. Some of protein can be converted to blood sugar, but push comes a shove. It's the carbohydrate category. We're not against Korda carbohydrates. They're not wrong. They're not right. They're just numbers. Okay, however much carbohydrate you consume, that's how much sugar you're putting in your bloodstream. And every time blood sugar rises just won t smooth four grams up. That's it. Just four little grams. One bagel. It's 64 grams. Let me say that again. One bagel, specifically the Panera Bread Breast Cancer bangle. That's about 60 I think might be more 64 grams of carbohydrate your insulin kicks in it just for so you took 60 more grams. So think about how much insulin will be present after that bangle a lot. Hey, now, insulin goes on to signal the cells in your body. Hey, we got some fuel coming in. It's just sugar. We gotta disperse it. So open up your cells and let this sugar from this gals. Bloodstream get distributed to all the cells of the body. That's primarily insulin's role, but there are other pathways that go on as well. You know insulin is involved in the fact that your body can even break down sugar. You know it. Insulin doesn't erase. Sugar doesn't cancel sugar. It pushes sugar into cells. It pushes sugar into at a post tissue around your waist, where converts to fat blood sugar is becomes belly fat. And it also breaks down. And attach is two parts of your body. Sticky proteins. Sticky molecules of sugar attached to proteins becomes our ageing mechanism. We just start deteriorating, just like if I sliced an apple and left the inside flesh in the air. What does it do? It starts turning brown and gets kind of tacky. That's Alzheimer's. That's your apathy and macro vascular disease only developed plaque on ourselves and skin deterioration and nerves of her eyes. Okay, starting to go. It's natural, but we can slow that down. Okay, when insulin is on, this is what happens when one hormone is overly omnipotence. Or just if the domineering presence, it triggers other things to react. Okay, so an insulin is on after your bagel. This is turned off. Brain derived neurotrophic factor is like Miracle Gro for our brain Miracle Gro, for our neurons are nerves. Okay, that's what regenerates. All of our nerves in our body is what keeps us sharp and kind of pain free. You know, when nerves are damaged from incessant inflammation and pain, this helps to regenerate new cell new neuron growth to eliminate the pain. But if this is kicked off, more often than not, your pain can actually become hard wired because those dead nerve cells never get rejuvenated. Ever get renewed. That's not cool. Okay, this is why eating a high carbohydrate diet, elevating insulin, insulin turns off this. I call it my miracle. Growth of the brain is what keeps me and my brain, young and sharp, turned off when Islam is turned on, this is the one everyone really I shouldn't say everyone generalizing, but there's the enzyme lip piece that is your fat metabolizing enzyme. When insulin is doing its job and get murdered that sugar in your blood from the meal you just ate You don't get to burn any body fat. Hear me again. You don't get to burn any body fat when insolence taking care of the sugar from the meal you just ate Okay, so if you just ate a meal, then went to do your kick box class, you would still be running on sugar and never get to utilize body fat when you're doing that Kick ass workout. Not cool. This is the message when everyone understand it's not you. It's not a character flaw. It's not like you're not working hard enough. We just need to work smart enough now. Here's another lousy When insulin's turned on gloom it, which is one of the most inflammatory what they call excitable toxin compounds your body actually releases itself, and this is the big driver of inflammation in our bodies. Every time we're dealing with blood sugar from from having a carbohydrate focused feeding and it doesn't matter the quality, the good carb, bad carb war don't matter. It's the Mount of Carbohydrate. Sure, you want to choose quality foods over poor quality foods. Yeah, but this is where nutrition is and can lead us astray. How many of you I know it was made on my daughter grabbing all the good organic superfood carbohydrates and then wondering Why am I gaining waste? Wait Waste. Wait is from carbohydrate blood sugar and insulin and then h dak. What is that? That is his stone is what our DNA is kind of wrapped around their D N A. Is that messenger in every cell to tell it how to behave, to tell it how to function and the A subtle lays its It's the way that it's the enzyme that regulates Deanna's. Functioning okay, regulates its operation. Well, there's a D in here means anti. It actually makes our DNA compromised to not be performing as it was meant to perform. That's turned one when insulin's turned on. That's the precursor to a cell turning cancerous. This is why people who have blood sugar problems and certainly have probably hyper insulin anemia because of the blood sugar problem. Diabetes, hyper insulin. Amy I just said that right? Why they're more prone to developing cancer. That's one of the reasons that's just one of the reasons there's a few more, but we don't want we want BDNF or this much is possible. I won't be fat burning as much as possible. I do not want to be inflamed ever, and I certainly don't my DNA compromised, so we want to turn insulin down. Okay, you wanna turn insulin down? So how do we do this? We'll fasting fundamentals in our community, because here's the science. Whether you're fasting with your church group, you're fasting with your co workers cause you're in a game of who loses the most weight in the building and you get a prize. Maybe your gym is running a program and you're fasting. For that reason, fasting, the bio marker inside of you is guess what low insulin when your body's insulin has dropped down low enough that your nudged into burning body fat that's fasting. We can actually fast or mimic and receive the benefits of fasting, even while supporting it with food. That's why we say we do it so pleasantly. We literally aren't hungry. In fact, we make damn sure that we're not hungry. I don't want a fast in an agitated state. I want a fast in a calm, powerful, controlled state, so we rely on foods that don't contribute to blood sugar. So therefore, don't stimulate insulin. And the cool thing is, the foods that do that are the ones that actually satisfy us. So we're just not hungry, and we extend naturally that like the time between what we call our feedings are meals. You know, meet the word meals is tough because we get locked into times of the day. We just feed or eat when our bodies actually hungrier in need or something. And by doing these two, we naturally enable our body to dine in. We enable our body to utilize the fat were carrying that's weight loss everybody, right? We think that if I just kick harder and run a harder and think better thoughts and be mindful and walk my 10,000 steps that that's gonna burn body fat. The only way you can burn body fat is to get into the levels down low enough that the lip pays. Production is on and you're tapping into your stored fuel, okay? And we support that bye drinking certain concoctions that are concoctions, just broth and coffee and tea and that kind of stuff. But we always make sure that there's a bit of fat in there to keep us happy and rolling along. So in this chess game called Life, we know what, When you're playing a game of chess, it's not the most robust or the most motivated the most creative or the nicest person or the one is in the best shape who wins, is it? No, it's the smartest one. It's the one who knows how to strategically set things up to align all the principles so they win. When you're fasting, you're kicking on your body's natural detox cell renewal mechanism. Yeah, your body is designed to survive and thrive well, ta for G means like self consumption. You actually your body actually consumes or, like dissolves sell parts that are deteriorating or not functioning properly. That's our That's our natural anti ageing mechanism. Cell renewal. Detoxification happens within you. You don't have to drink a pill or a powder or a potion to detox. Your body does it automatically on its own. But it only does it when you're not eating when we're not eating for periods of time. What Takaji turns on naturally and because your body is making new cell parts, that's why you're human growth hormone is released during fasting thing about every night when you're sleeping, if you get a good 12 hours not of sleeping. Gosh, I'm lucky if I get six right, But if you're if you close in the kitchen like seven o'clock at night. And don't eat until the next morning at like nine. You've got at least 12 13 14 hours and haven't you? That's enough for all. Top fidgeted kick in and just really have that cell renewal. That's what we call a beauty sleep. That's why we wake up in the morning. We should look a little bit. Will refresh. Then we went to bed at night if we had slept and if we had fast, it hadn't eaten in a bunch of ours. So on top of JI is your natural built in cell renewal detox mechanism. Turn it on one Today it's worth it. Inside of all top aji, there is this powerful anti cancer mechanism. Used the word mechanism a lot. Apatow Sis is sell programmed self suicide. What does that mean? If I have a cell that's misbehaving, you know you think about that H. Doc, We just talked about when a d. N A. Is exposed to deregulation and the cell starts. Misbehaving cells are designed to do a job. If they are influenced by outside stimuli, they might trip and start just growing out of control. That's cancer fifth grade version. But that's cancer. Every cell in our body could become a cancer cell and overly growing cell taking over its area, and it didn't self destruct. So when a cell recognizes that it's going off, planet should just sell combust. But guess what? This mechanism is turned off when we're eating when we're grazing. That's why when the trainers tell people to eat six meals a day, I would say, What what are you doing to everybody? We've been so over programmed over nutrition. We need to create space of just not eating. So Apatow sis is enabled. When we are not eating every three hours, you see how we can avoid cancer. We talked about BDNF. That's that brain derived Noro trophic Growing new neurons factor keeps our nerves rejuvenated and it keeps our brain and Miracle gro mode. We want that going on. Key tones are the energy particles that are created when we're burning body fat. How how much of a win is this? Your dining under your body fat? Yes, that's cold weight loss, and at the same time you're getting this surge of creative, productive energy that you haven't felt since you were 12 years old. That's what key tones are there just clean burning energy particles when you're burning sugar and guess what, We're always going to be burning sugar. We just want to burn fat again. But we're always Lee burning sugar At some point, however, when we are burning through glucose, that blood Sure we talked about you're always producing free radicals. Burning sugar is oxidative, rusting. Internal rusting goes on when we're insured or burning mode. Okay, but warmer. A fat burning mode. It's clean burning. You're not making free radicals. Fact, those of us who understand how to stay in that place of right on the edge of ketosis fat burning. We don't have to go reaching for the antioxidant supplements like everybody else, because we're not creating free radicals like everybody else. Hey, your muse system gets a boost because it's been given a break. We are giving our body a break when we're not eating. That's powerful to think of it that way. In fact, most of our well, I can't say most, but the shift insiders who have shared with me we don't get sick anymore. I met my teachers, you know, would have been under third or fourth infection are virus or cold, lousy cold for the school year. They haven't had one yet. We are healthier when we fast more regularly and those advanced placated and products a g. They just happened to form the acronym a g E. We're producing far less of them because they're produced by sugar. Okay, that's powerful. Okay, so let's look at the fasting fortunes. If you went for 12 hours, that's that's sleeping fast. That's we old that his kids, that growth hormone stimulated that keeps our muscle strong. That ree ree er helps to resupply our little self parts. Lots of rebuilding, lots of repair. Very good, 18 hours. So, you know, if you went for 12 hours deny than you're nudging your first feeding back, look at the going on. That's that ageing slowed down, and you can actually ah, here's Alzheimer's, which is called type three diabetes for a reason. It's all about sugar and those amyloid plaque that actually start developing the telltale markers off Alzheimer's brain cells that can actually start to kind of break apart deep lack. Let's do some deep lacking, right. You can go a full day. We're doing that tomorrow. As a group, we go for a full day, that inflammation gets down, that gut starts to heal. You have that start strengthening because of the key tone production cause you're dining in a body fat and that brain BDNF thing is going on. Give me some of that. This is why people who fast last we're stronger. Not just smarter, stronger. Hey, if you decide to extend your insolence oppression for another day or a few more hours, this one, a big stuff really starts happening. This is where those of us who were fairly healthy and really just kind of going at fasting for longevity, Anti aging weight management, a reduction. We're good here. We're good here to about 36 hours. Okay, but if you're in an urgent health crises, you know, significant heart disease, debilitating fiber, My action, you know, diabetes to the point where you're taking the lethal stuff. Insulin talking about tight too, of course. Or in a cancer situation longer, fast serve. Because now we have things like stem cell production. Just general stem cell production to rejuvenate and create new tissue. Cancer and tumor are really impacted Why? Because they're being starved of glucose. That's blood sugar because you're not putting in a any carbohydrate in your body during that time, and they're also being, um, insulin actually acts as cancer cells. Angio Genesis Factor or T A F Tumor. Anjo Angio Genesis Factor. Insulin triggers that insulin triggers a cancer cell to grow a wider and far reaching blood vessel network to suck up the glucose. So if we're keeping insulin suppressed for 48 hours, I'll tell you, we do it every week. Were significantly sporting or making it really unfriendly for cancer. Be able to take hold inside of us. Your mitochondria is the energy production unit in every cell. And when you withhold that simple sugar, which is like burning where fat Bernie is slow and long, your cells have to almost work a little bit harder, which is a good thing because it makes them stronger. So you're might a conjuring get a boost? Okay, And of course, when you go even further, it's just taking everything you've already put good on in your body. Good on and extending it out. It's really powerful. Okay, let's go to the mechanics of active fasting, you know, how do we actually do the thing? This is just our way of fasting. There's no right or wrong way to do it. We each come on this planet and operate however we see fit, We eat different ways. We think different thoughts and we fast, different ways. But this is an idea of how you go about it. If you were to do a five day what we do extend it intermittent fasting again. We're not promoting going for five days without eating any food. We're not even protein going five days just drinking water. You could certainly do that, but in our community way, take a very common sense. Reasonable approach that weaken dio. We do this once a month, once a month and then once a month we do a three day and then every week of the month we do a one day. So it's always a part of our just daily habits. What we do, a kind of what we call book ending Monday, Wednesday and Friday. We support not eating by strategically eating to not be hungry, so it usually ends up with some clear liquid in the morning are shifted coffee later morning. And this is, of course, working with somebody who has a typical schedule. You know, some of you guys are on night shift. It could be a lot different. Many feedings. I'll show in the next line with that means and if needed, depending upon how much dress we have our lives, how busy we are of one meal a day constitutes or, you know, helps us to create that fasting goes, is and it says as needed. Only if you need it often does he find out. You know, I really didn't need that on Wednesday. I'm not gonna have that meal. See how long I can push my window of not eating and then on Tuesday and Thursday and search those between the Monday Wednesday Friday we shoot for ah liquid on Lee Dae. So our body really does very little digesting. There's that good healing, and we rely on clear fluids like tea and water and just clear coffee. We call this a fat and isolation beverage that is our shifted coffee and clear fluids like Ross, or take your broth and put a pat of butter in it. Amazing how many was realized Wow, that really got us through a whole day of not eating pretty powerful. And the cool thing is, once you do it, you own it, and your body remembers what it experiences. So are many feedings, or are fasting fuel that we use or things like? As I said before, Ah, high quality broths could be bone broth. Could be chicken broth, beef broth, vegetable broth, whatever you're brought. This put a pat of butter in it. Eggs cooked anyway. You like fat bombs. You probably heard those out in the ketogenic world. It's just a very simple recipe. Usually involves some kind of cream cheese or butter and a little bit of flavorings involved in that. We have it inside our community if you're interested in any of those recipes, Um, celery with cream cheese is a perfect example. What is celebrate? It's a lot of fiber, a lot of water, and this much carbohydrate right and cream cheese is a healthy fat, so the two of those together will keep us save it for a long time. After eating leafy greens, there's your power and your cruciferous vegetables. These air, the carbohydrates that we rely on Hey cruciferous vegetables. Nothing No root vegetables, just vegetables that grow above ground and especially cruciferous family that the lowest in carbohydrate lowest and glucose. So the lowest in becoming blood sugar. That's why we choose them. OK, we call them healthy vehicles for fat butter, olive oil on that. And we also have a great recipe for a creamy cauliflower or celery soup that becomes our one meal a day. This is what we use to get us through hours of not eating and claiming all the powerful benefits that fasting has for us. If we choose to take it, remember something about working harder. It's not working smarter. Yeah, uh, so this is a shift journey in general, if you choose to become a part of our community, what we're all about is understanding. Have food, truly becomes blood sugar and truly becomes a stimulant for the fat storage hormone insulin. And, as you know now, all of the bones and offs that happened because insulin's domineering presence in our lives. So we equal coast aware we naturally intermittent fast because eating Lugo's aware allows us more fat in our lives, keeps us not hungry more often. Now we can extend into real deal fasting. This is why people in our community lose £68.43 pounds. Heart disease blockages. The practitioner can't find it on the you know, the chest screen like, where is the blockage we've been following for six months? It's going on Hey, off blood pressure medications off diabetes medications having no pain when you put your foot on the floor when you get out of bed. Morning actually wanting to get out of bed in the morning. Imagine. Act. Measure being free from cravings. Imagine looking at the clock and saying, What? It's 2 30 I didn't even take a break for lunch. I wasn't hungry. Look at that. I forgot to eat. That's what happens again. It's like being 12 or seven again. You're just not controlled by food anymore. And all of this together in community, with others doing the exact same thing is what the permanent solution is all about. You end up living it, you end up living it and you know what it is. It's just you knowing how you operate and then putting right action instead of all this action. All the chaos out there right we gotta kick harder, run faster, eat more nutrient dense, eat morally. It's appear, really eat locally. Eat sustainably, all valuable concepts. But until you can know that you get your insulin minimized, there's no way that body fat is going to be mobilized. And when body fight is not mobilized, all those other wonderful you know, benefits that we talked about can't occur. It's up to you. You're in the driver's seat, you are responsible, and we're here to help you. Thank you so much for coming by out to sea on the other side someday.