BEST Intermittent Fasting Protocol If You Are OVER 40

BEST Intermittent Fasting Protocol If You Are OVER 40


Hey everybody. What’s up? Shaun Hadsall here
with Get Lean After 40. And if you’re in your
40s, 50s, or 60s, and you’re using
intermittent fasting, you’re thinking about
using intermittent fasting, or you just want to
learn more about it, pay close attention
because inside this video, I’m going to share
how people over 40 should use intermittent
fasting, also known as TRF– Time Restricted Feeding to
quickly metabolize fat cells into reset weight
management hormones. Now if you didn’t
know it already, intermittent fasting
is one of the most searched dietary methods
on the internet right now, right behind three of
today’s most popular diets– the keto diet, the paleo
diet, in the plant-based vegan/vegetarian diets. And that’s what I love
about intermittent fasting. And why I personally have used
it for the last 10 plus years to stay in amazing shape– you
can see the progress pictures over at my website– is that you can use
it in conjunction with any of today’s
most popular diets to accelerate your results. But if you’re over
40 years old, you need to be aware that the keto,
paleo, and the plant-based diet can cause nutritional
deficiencies that lead to a rapid hormonal decline. Now if you go to my
website, I’m going to explain all the scientific
research behind this, and I’m also going to share
three simple steps that you can use to overcome these
nutritional deficiencies and this hormone and decline. So you can still get
all the amazing benefits if you want to try any
of these three diets. And I highly recommend
using in conjunction with intermittent fasting. So what is fasting
and how does it work? Well fasting works by ramping
up your sympathetic nervous system– and I apologize about
the background noise here, I’m by a busy road– and that is your fight
or flight response. So when you’re in
a fasted state, your body’s fight or flight
response kicks up really high. It’s almost like you’re
mimicking the same effect as if you saw a bear in the woods. If I saw a bear in the woods,
you’re going to freak out, you’re going to take off
running as fast as you can, that’s going to kick up your
fight or flight response. So you’re mimicking
that response. And when you do that,
it has a profound effect on your hormones. I’m going to share more
about that in just a second. But if you’re a newbie,
the best way to do this is just to use a 12
hour fast to start with. Like Monday through Friday,
you had your last meal at, say, at 8:00 PM, you go
to bed a couple hours later, you sleep all
night, you wake up, you have your
first meal 8:00 AM. That’s a 12 hour fast,
and you’re sleeping the majority of that fast. Now, the benefits
are going to improve if you extend that fast out. And I’m going to share
three different methods you can use in just a second, so
you can pick the one that’s best based on your lifestyle. But understand, when you’re
in this fasting window, the effect on your
hormones is amazing. Now, I’m going to make
some claims right now, and I want you to know that are
all substantiated by the latest scientific research studies
that you’ll learn about over at my website. So when you’re in
this fasted state, if you fast for the
right amount of time, you can increase growth
hormone levels up to 1,000% higher than normal. This is critical
for our longevity. The second hormone
is adrenaline. So when the fight or
flight response kicks up, your adrenal glands
release adrenaline. Well, while you’re
in the fasted state, adrenaline converts into
hormones called catecholamines. These catecholamines are
responsible for releasing fat cells into your bloodstream,
where they’re delivered to working muscles and/or
liver tissue to be burned off as a fuel source. The third hormone is ghrelin. And ghrelin levels are
stabilized and lowered when you’re in a fasted state. And ghrelin is responsible
for hunger and cravings. Now, most people think that
if you’re in a fasted state, that your hunger and your
cravings are going to go up and your metabolic rate
is going to slow down. And science now shows the
exact opposite happens. When you’re in a fasted state,
metabolic rate increases and you regulate
ghrelin to eliminate your hunger and your cravings. And the last hormone is insulin. Insulin is very low when
you’re in a faster state, because you’re not eating. You’re just having water, black
coffee, or just green tea. No sweeteners, no
creamers, or anything like that, because
otherwise, you could ruin the hormonal
effect of this. But remember, anytime you eat
food, especially carbohydrates, you spike insulin levels
or you raise insulin. And in the presence of
high insulin levels, it’s impossible for your body to
metabolize fat cells as a fuel source. You can see the synergistic
effect of all four of these hormones is profound. Now what’s very, very important
is how you end your fast– so the first meal that
you eat after fasting– it’s very important how
you combine that meal. And I share more about
that over at my website. Also, when you’re getting ready
to start your fast at night– so you have your last meal of
the day later in the evening– it’s really, really
important– there’s one specific
macronutrient you need to have in that meal
that will increase your results of
the fasting window. And I share more about
that over at my website. Let’s talk about the
different methods of fasting so that you
can pick one that best matches your lifestyle. The first one is a 24 hour fast
on one or two times per week only, no more. Now I’m not a fan of the 24
hour fast because it’s longer, and yes, after about
16 to 18 hours, you’re probably going to get
some hunger and cravings, especially if you’re
not used to doing it. Now after a couple of weeks
of doing it, it’ll go away, but I’m not really a
fan of this method. However, if you go on a bender,
and you have a cheat day, or you just accidentally
fall off track and you binge for a day, using a 24
hour fast afterwards is an amazing strategy because
your hormones have been primed to metabolize more fat cells. You see, when you have
these high carb cheat meals, you raise insulin– or, yeah, you do raise
insulin, but you also raise leptin and
thyroid hormones. So it primes your body
to quickly metabolize more fat cells the
next day when you fast. Now this isn’t an
excuse to binge, but it is a great
strategy to use. So if I have an off day,
where I fall off track, and I go on a bender,
and I binge too much, then I usually will
do a 24 hour fast. And this usually happens about
once every one or two months. Now, if you want to, and you
really like 24 hour fasts, because it has profound
effects on your growth hormone and other
hormones, use it just one or two times per week. Method 2 is the
past 18 to 20 hours two or three times per week. This is my favorite method. I do have a lot of
muscle mass so I don’t like fasting more than
four or five days per week. So 18 to 20 hours, two
to three times per week. So I’ll have my last
meal, say, at 8 PM, and I won’t break my fast
the next day until 2 or 3 PM. All right? The next method is
method number three– and this is more for beginners–
is to– a 12 to 14 hour fast, five to seven days
a week if you’re a woman, because your
hormones are different. And if you’re a man,
you can extend that out to 14 to 16 hours. Now, I recommend you stay
towards 14 and 16 hours on this if you’re a newbie. And if you’re a
female, you don’t want to use any more than a 14
hour fast more than five days of the week. You could still use a
16, 18, 20, or 24 hour fast, just only do it about
two or three times per week because research shows it could
possibly negatively affect your hormone levels. Now, over at my
website, you’re going to see all the latest
scientific research studies behind these
different methods of intermittent fasting. I’m going to teach you
a three step method that will allow you to follow any
of today’s most popular diets that you can use. Meal timing, meal combinations,
and strategic high carb cheat meals at the
right time every week to use any of
today’s crash diets, to overcome the deficiencies,
to overcome the rapid hormone decline that takes place. It’s all over at my website. It’s called the Over
40 Hormone Reset Diet. Just in time. Thanks for watching,
and God bless.