6 Ways to RUIN Your Fasting Benefits

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 24 June 2024

⏱️ 5 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this podcast, I’m going to tell you how to fast correctly for the most fasting benefits without any negative side effects. Fasting CAN help you live longer!

Fasting activates longevity genes, which reduce inflammation and help improve conditions like diabetes and prediabetes. They also protect the cells against disease.

Avoid making these 6 fasting mistakes that can destroy your results.

1. Fasting for too long

There are 2 types of fasting: intermittent fasting and prolonged fasting. Pay attention to how you feel when fasting. If you don't feel well, the fasting pattern is not right for you. You have to build up to a prolonged fast, and you don’t have to do OMAD to get fasting benefits.

2. Not getting enough dietary protein

The type and amount of protein in your diet are very important. Animal protein is the best! Red meat, eggs, lamb, fish, seafood, and organic pasture-raised chicken are the best sources of dietary protein.

When you do OMAD, your body becomes more efficient, and the requirement for protein decreases.

3. Avoiding cholesterol

You need cholesterol, especially when fasting. Cholesterol is needed to make hormones, tissues, bile acid, and more—so you need plenty of it! Egg yolks, liver, and shellfish are the best sources of cholesterol.

4. Forcing an intermittent fasting pattern that doesn’t work for you

Let your body tell you which fasting pattern will work for you. Pay attention to how you feel.

5. Too much exercise while fasting

For some people, exercising while fasting causes too much stress on the body. This can make it difficult to recover and cause muscle loss.

6. Not getting enough sleep can minimize the benefits of fasting.

Transcript

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0:00.0	Now there's a very specific reason why fasting helps you to live longer.
0:05.0	It activates a whole bunch of genes that are longevity genes.
0:11.0	They reduce inflammation. If someone is a diabetic or a pre-diabetic, they're much
0:16.5	improved. And there are even genes that protect the cells against disease. There are six things that can destroy your results, okay?
0:26.2	And you need to know about these. Number one, doing fasting for too long.
0:32.4	So there's two types of fasting. You have interminute fasting and then you have
0:37.0	prolonged fasting where you're doing fasting for a period of time. Sometimes people are gung-ho and they push it. They do the same pattern for so long, let's say even
0:48.0	they're doing one meal a day, right? But they don't feel really good and they notice that they might be losing some muscle from that.
0:55.1	Anytime you feel like crap when you're doing a fast that pattern is not right for
1:00.1	you so you really have to build up to a prolonged fast. You can't just jump in unless you're pretty healthy.
1:06.5	Now as far as doing a one meal a day fast versus a two meal a day, that really also depends on how you feel. Number two, dietary
1:16.2	protein. Both the amount of dietary protein and the type of dietary protein are very important.
1:24.0	I would not recommend getting your protein from a plant source.
1:28.6	I would recommend getting it from animal protein.
1:31.4	That is the best protein that you can consume. And out of all the proteins
1:36.6	you can consume, red meat is at the top of the list. Then we get eggs, then we get lamb, then we get fish or seafood.
1:45.0	Organic pasture-raised chickens are one of the best sources of protein unless if it's not organic or it's commercial chicken,
1:51.0	and those are high in omega six.
1:54.0	Now as far as the amount of protein,
1:56.2	I'm gonna recommend that each of those meals
1:58.6	you have between seven and eight ounces of protein. Now if you're doing a one meal a day this is more difficult.
2:07.2	You're gonna have to do like 10 ounces but realize when you do go down the one meal a day your body becomes more efficient and the requirement for protein does go down and there's all sorts of protective mechanisms that kick in that prevent muscle loss and also increase growth hormone.
	...

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